Please note Coastal CrossFit will be closed for the KING’S BIRTHDAY PUBLIC HOLIDAY.
Enjoy your day with friends and family.

Join Luke at 7am for a fun partner WOD. (Please note there is no 8am session due to low numbers)

Partner Chipper
For time:
120 Thrusters 20/15kg
80 Toes to bar
120 Burpees
80 Pull-ups
*Run 180m every time you swap.
*At all times- One person completing repetitions/1 person running
*30 minutes time cap.

Intermediate:
100 Wallball, 60 Toes to bar, 100 Burpees, 60 Pull-ups.

Beginner:
AMRAP in 20 minutes:
30 Wallball (Med ball thrusters)
20 Knee Raises
30 Burpees
20 Ring Rows
Split work of each movement, then run together at the completion of movement.

Photo: A huge shout out to Caitlin having an absolute epic day in the box. A 7.5kg PB on Snatch @52.5kg & still lots more there.
Then, finishing OPEN 21.1 in 14.59 RXD. The only person in the box to finish. An awesome athlete/human and her journey is just beginning.

A. Snatch EMOM x 10 minutes:
1 Snatch (Any Style)
* Increment/hold weight as appropriate

B. OPEN 21.1
1 Wall Walk
10 Double-unders
3 Wall Walks
30 Double-unders
6 Wall Walks
60 Double-unders
9 Wall Walks
90 Double-unders
15 Wall Walks
150 Double-unders
21 Wall Walks
210 Double-unders
Time cap: 15 minutes:

C. Optional:
For time:
Run 3.2km
or
Run 2km

A. Front Squats
5 x 10 reps (Increment weight)

B. EMOM until failure:
Min 1: Run 180m
Min 2: Burpee Box Jumps overs 24″/20″ (2-4-6-8-10…)
*Continue to alternate between 2 movements until failure.

A. Clean & Jerk Technique – Build in load ready for Part B.

B. Ten rounds for time:
3 Clean & Jerk (Any style) 60/40kg
5 Strict Pull-ups
7 Push-ups
9 Squats

A. 3 Rounds for time:
14/11 Cal Row
14 Alternating Dumbbell Snatch 22.5/15kg
50m Farmers carry 32/24kg
Rest 1 minutes

B. 3 Rounds for time:
150m Run
14 Kettlebell Swings 24/16kg
50m Bearhug Deadball Carry
Rest 1 minutes

*Guide:
Go hard on the row/run, unbroken on the dumbbell/kettlebell and aim to hold a fast pace on the carries.
*Rest between Part A & B.

A. Bench Press 5-5-5-5-5+
*Increment weight from set 1 to 4. Hold weight across set 4-5 aiming for max repetitions on set 5.

B. For time:
Run 3.2km (Full weir run)
or
Run 2km (Weir & back)
This will establish a baseline test. Choose an option based upon your run abilities.

Join Luke for the 7am session.

Every 5 minutes, for 25 minutes (5 rounds):
Run 400m
then, AMRAP in remaining time:
10 Dumbbell Push Press 2 x 22.5/15kg
10 Wall Ball 9/6kg
10 Kettlebell Swings 24/16kg

*Score is total repetitions.

A. Snatch Technique (This is not designed to be maximal)
5-7 sets:
3 Position Power Snatch
*High Hang (Hip), Hang (above knee), Floor
Approx: 70% x 3 rounds, 75% x 2 rounds , 80% x 2 rounds

B. Skill test:
5 rounds:
25 Double-unders
‘X’ Gymnastic pull (low volume/highest difficulty)
25 Double-unders
Rest 45 seconds

or scale:

EMOM x 10 minutes:
Min 1: ‘X’ Gymnastic pull (low volume/highest difficulty)
Min 2: 30 seconds Double unders practice

For completion – Technique focus
EMOM x 30 minutes:
Min 1: 2 x 10 second Handstand Hold (Butt to wall, Advanced wall walk + Nose to wall)
Min 2: ‘X’ Reverse Lunge (Dumbbell)
Min 3: 45 second plank
Min 4: ‘X’ Single leg Romanian deadlift (Bodyweight or Kettlebell)
Min 5: Rest

or
Recovery
30 minute Bike
20 minute stretch/mobility
10-15 minute sauna