COFFS COAST CROSSFIT – CROSSFIT

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Warm-up

Warm-up (No Measure)

Part A. Body Temp

– 200m single arm DB/KB overhead walk

Part B. Movement Prep

1 round: With an empty barbell

– 10 RDL

– 10 hang muscle clean

– 10 push press

– 10 front squat

– 10 thrusters

Part C. Specific Prep

– Coach led clean and jerk positional drills

Strength

Clean and Jerk

Every 2 minutes for 16 minutes 1x clean and jerk

Metcon

Metcon (Time)

five rounds for time of:

8 Ground to Overhead 50/40kg

10 Burpees over the barbell

COFFS COAST CROSSFIT – CROSSFIT

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Warm-up

Warm-up (No Measure)

Part A. Body Temp

– 3 minutes double under or triple under practice

Part B. Movement Prep

1 round: Coach led

– 10 reps ankle rocking in a squat

– 10 reps T-spine rotations in a squat

– 10 reps single arm overhead reach in a squat

– 10 reps bootstrap squats

– 20 alternating down-dog toe taps

– 10 hindu push-ups

Part C. Specific Prep

– Coach led 5-10 minute kipping tutorial + toe to bar drills

Strength

Walking lunges

Every 4 minutes, for 12 minutes (3 sets):

Dumbbell Walking Lunge x 20 steps

*By having at least 3 minutes rest, you should be picking a weight that is hard to finish 20 steps but also be able to show total control till the 20th rep.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 5 minutes of:

20 Double-Unders

10 Air Squats

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:

5 Dumbbell Man-Makers

10 Box Jumps (24″/20″)

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:

5 Toes to Bar

10 Push-Ups

COFFS COAST CROSSFIT – CROSSFIT

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Warm-up

Warm-up (No Measure)

Part A. Body Temp

– Tabata burpees

Part B. Movement Prep

1 round: With an empty barbell

– 10 front rack alternating roll throughs

– 10 behind the neck front rack alternating roll throughs

– 10 behind the neck front rack roll throughs

– 10 high hang barbell muscle clean + strict press

Part C. Specific Prep

– Coach led push press drills

Strength

Strict Press

15 minutes;

– Find a 1RM Strict Shoulder Press

Build fast to 70-80% then make jump smaller jumps from then up

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Push Press

Every 2:30, for 5 minutes (2 sets):

Push Press x Max Reps @ 80-85% of today’s 1-RM

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
24/16kg

COFFS COAST CROSSFIT – CROSSFIT

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Warm-up

Warm-up (No Measure)

Part A. Body Temp

– Junkyard dog

Part B. Movement Prep

1 round: With an empty barbell

– 10 front rack alternating roll throughs

– 10 behind the neck front rack alternating roll throughs

– 10 behind the neck front rack roll throughs

– 10 front squat

Part C. Specific Prep

– Coach led positional work

Strength

Hang Clean

Every 90 seconds, for 6 minutes (4 sets):

Hang Clean x 2 reps @ 65-70% of 1-RM Clean

Rest 60 seconds, and then…

Hang Clean + Clean

Every 2 minutes for 16 minutes (8 sets):

Hang Clean + Clean build across sets

Metcon

Metcon (Time)

Every 4 minutes, for 16 minutes (4 sets) for times of:

20/15 Calories of Assault Bike

5 Cleans @ approximately 70-75% of your 1-RM

COFFS COAST CROSSFIT – CROSSFIT

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Warm-up

Warm-up (No Measure)

Part A. Body Temp

– 5x10m side shuffles

Part B. Movement Prep

2 rounds:

– 10m high knees

– 10m butt kicks

– 10m lunge with twist

– 10m inchworm

Part C: Specific Prep

– Using either barbell or kettlebell complete 3×10 bent over row (10 each arm for KB) with partner for the workout

Then…

– 5 minutes to warm up specific movements for the workout

Metcon

Metcon (Time)

Fitness

In teams of two, complete five rounds for time of:

Run 400 Meters (partners must stay together)

50 Kb Swings (25 each)

30 Ring Rows (15 each)

Performance

In teams of two, complete five rounds for time of:

Run 400 Meters (partners must stay together)

20 Deadlifts (10 each – 100/70kg)

30 Pull-Ups (15 each)

Partners must run together, and may only start deadlifts once both members are back at the barbell.