Snatch Technique
EMOM X 5 minutes -
Light load 3 position:
High hang - Hang - Ground
*Pause in catch position
Rest 1 minute
EMOM X 5 minutes -
Light to moderate load 3 Snatch:
Ground + 2 Hang Snatch
*Smooth cycling
Rest 1 minute
EMOM X 8 minutes -
Increment in load
2 Snatch (Touch & go) B. Optional extra:
3 rounds:
Row 400m /Echo 1000m
Rest approx 1:1

A. Dumbbell Bench Press
4 x 8-10 reps *
*Maintain weight across

B. Choose one of the following:
Option 1:
For time:
21-15-9 reps:
Pull-ups
Hand release Push-ups

Option 2:
21-15-9 reps:
Chest to bar pull-ups
Dips

Option 3:
9-6-3 reps:
Ring/Bar Muscle-ups
Strict Handstand Push-ups

Photo: Wishing this young champion a speedy recovery.

For time:
30-25-20-15-10-5 Wall ball 9/6kg
Run 360m
*Goal is to complete wall ball unbroken.

Photo: A huge shout out to Mel - Moving from strength to strength. It is so awesome seeing you push yourself and achieving!!

A. Turkish Get-ups
3-3-3-3 (per side)
Work to a heavy (not maximal) set of 3 per side.

B. For time:
1-3-6-9-12-15 Wall Walks
10-30-60-90-120-150 Double-unders
Time cap: 15 minutes

C. Optional Extra:
Core & Shoulder stability-
3 x 30m Kettlebell/Dumbbell Overhead Walks
Rest between efforts
*Single Kettlebell 15m (Left) & 15m (Right)
*Advanced use double kettlebells

Photo: It am stoked to have Jesse setting up to take on the roll of Team Captain for the 2026 IN-BOX OPEN. This is going to be FUN!!!

A. Overhead Squats 4 x 6 reps
*Maintain load across all sets

B. Partner workout (YGIG)
Seven sets (each) of:
5 Power Cleans (Touch & Go)*
7 Toes to bar
*Choose a weight that allows for repeatable sets. Rest only while your partner is working.
Format: P1 – Power Clean/P2 – Power Clean, P1- Toes to bar/P2- Toes to bar

Optional Extra:
Three rounds:
2 x 10 seconds efforts (per side) Bird Dog
2 x 10 second efforts (per side) Deadbug
2 x 10 second efforts – Glute Bridge

Photo: It’s almost CrossFit OPEN time- We do things a little differently at Coastal CrossFit.
Can’t wait for the IN-BOX OPEN. Congratulations to our team Captains who will be leading the charge- Linton, Will, Gayle & Jesse.
GAME ON….

Partner workout
A. 0-6 minutes: Max calorie Row
Working minute on/minute off,
6-12 minutes: Max rep Wall ball
Working 30 seconds on/30 seconds off

Rest 3 minutes

B. 0-6 minutes: Max X 10m Shuttle Run
Working minute on/minute off,
6-12 minutes: Max rep Burpees
Working 30 seconds on/30 seconds off

A. Overhead Squats 3 x 8
*Maintain load across sets

B. For time:
12-9-6 Hang Squat Snatch 50/35kg
24-18-12 Toes to bar

Photo: Our 1st IN-BOX OPEN 2026 Team Captain – Linton.
REGISTER HERE this is a community event you don’t want to miss.
The CrossFit OPEN our way!!

A. Five cycles of 5 Man makers.
Man maker- Push-up + Row (left + right) + Deadlift + Muscle Clean + Strict Press

Rest as needed between efforts
*Maintain load across all sets

B. Mobility

For time:
30-60-90-120 second Plank
Run 100m-200m-300m-400m
30-60-90-120 second Sandbag Bearhug carry 45/35kg
Run 100m-200m-300m-400m
30-60-90-120 second Suitcase hold 2x32kg/24kg
Run 100m-200m-300m-400m

Photo: Luke during the Open 2025.
It is almost our favourite time of year (OPEN TIME) – Feb. 26-March 16
3 weeks of Community, Fun, Challenge & Achievement.
If you are new to the Open- Learn more here

Ten rounds for time:
1 Round of “Cindy”
1 Clean & Jerk 60/40kg
(add 1 Clean & Jerk per round. Ie. 1-2-3-4-5…)

20 minute time cap.

“Cindy” Round:
5 Pull-ups
10 Push-ups
15 Squats

Photo: Reminder: Small compounding changes – lead to sustainable long term improvements.
Click here to read – The Power of Time Horizon and Compounding Gains in Nutrition.