COFFS COAST CROSSFIT – CrossFit

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Warm-up

Metcon

Metcon (Time)

In teams of two, alternate tasks to complete 5 sets each of:

7 Deadlifts 100/70kg

14 Chest-to-Bar Pull-Ups

400 Meter Run

Partner A will perform 7 deadlifts, Partner B performs 14 pull-ups, Partner A runs 400 meters, Partner B then performs deadlifts, and so on…

COFFS COAST CROSSFIT – CrossFit

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Warm-up

Warm-up (No Measure)

Coaches Choice: Game

Specific warm up:

10 x Scap Shrugs

10 x Bootstraps

10 x Inverted KB Press

10 x KB Front Squat (Single Side)

BB Warm Up:

5 x RDL

5 x Bent Over Row

5 x Muscle Clean

5 x Front Squat

5 x Strict Press

Metcon

Metcon (AMRAP – Reps)

In teams of two, with only one teammate working at any time, complete three sets for max reps of:

3 Minutes of Shoulder to Overhead 42.5/30kg

Rest 2 Minutes

3 Minutes of Front Squats 42.5/30kg

Rest 2 Minutes

3 Minutes of Burpee over Barbell

Rest 2 Minutes

COFFS COAST CROSSFIT – CrossFit

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Warm-up

Warm-up (No Measure)

Running Drills

10m Up and Back

-High Knees

-Butt Kicks

– Lunge Rotation

– Open Shut the Gate

– Grape Vine

– Skip

– Side to Side

– Sprint

– Run backwards

Repeat

Metcon

5k Row (Time)

Max Effort 5k Row

5k Run (Time)

Max Effort 5k Run

Metcon (AMRAP – Rounds)

Alternate option:

20min Partner Amrap

(Alternating between exercises)

200m Run

250m Row

50 Double Unders or skips

COFFS COAST CROSSFIT – CrossFit

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Warm-up

Warm-up (No Measure)

Bike 30s + 30s Arms only

5x Turkish Get Up (each arm)

10x Barbell Z Press

5x Shoulder Press

5x Push Press

5x Power Jerk

5x Split Jerk

Strength

1 Push Press + 2 Push Jerks + 3 Split Jerks

Every 2 minutes, for 16 minutes (8 sets) of:

1 Push Press + 2 Push Jerks + 3 Split Jerks

Build over the course of the 8 sets to something heavy for today.

Metcon

Metcon (AMRAP – Rounds and Reps)

Fitness

Complete as many rounds and reps as possible in 12 minutes of:

6 Box Hspu

9 Dumbbell Thrusters

12 Pull-up progressions

Performance

Complete as many rounds and reps as possible in 12 minutes of:

6 Strict Handstand Push-Ups

9 Dumbbell Thrusters 22.5/15kg

12 Chest-to-Bar Pull-Ups

COFFS COAST CROSSFIT – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 12 Mins

Station 1: 10 x Birddog

Station 2: 45s Weighted Plank 20/10kg

Station 3: 10 x RDL 40/30kg

Station 4: 10 x Good morning

Strength

Deadlift

Every 2 minutes, for 12 minutes (6 sets):

Deadlift x 5 reps @ 70-75%

Metcon

Metcon (Time)

Five rounds for time of:

24 Kettlebell Swings 24/16kg

12 Alternating Reverse Lunges with Kettlebell Goblet Hold 24/16kg

12 Box Jumps 24/20 (step down)