A. “Shankle Complex”
1 Deadlift + 3 Pulls + 1 Hang Clean + 2 Jerks
*7 Attempts to build in weight.
*See attached video.
B. Pause Front Squat + Front Squat (1+1)
*7 sets.
*Increase in weight by 2.5-5kg from last week.
Comments are closed.
🌱 SPRING KICKSTART – 4 Week Reset 🌟 “There is no better investment than your health.” Our 4 week SPRING KICKSTART has begun (Monday 6th Oct- Monday 3rd November)…Remember this is just the start.– 4 Week Kickstart– 12+ weeks (Noticeable difference)– 6+ months (Sustainable change) This is the launchpad not the end goal… STEP 1: REVISIT THE BASICSUsing the Checklist below, identify your STRENGTH & WEAKNESSES.Fixing your weakest link will provide the most benefit.Establish 1-2 goals with 2 strategies each to assist you. Sustainable actions are the key to long term success. Commit to the 4 weeks, make positive changes and stay the course. WEEKLY PRINTABLE Chart- Coastal CrossFit Members Join our KICKSTART challenge Facebook page
Sleep is far more than just downtime — it’s a vital process that allows your body and mindto repair, reset, and restore balance. Quality sleep supports every major system in thebody, from your muscles and hormones to your brain and immune system. The Value of SleepDuring sleep, your body and brain go to work:
A. 15 minutes:1 Clean + Hang Clean + 2 Front Squats B. Week 4 ProgressionBack Squat 1 x 20 *Improve on quality of movement. Add load from last week if movement quality allows. Photo: Winnie – our real life mini super hero!!! Winnie has been raising money over the past year for the Wildlife Warriors. She has been selling her toys, cashing in 10c containers and selling animal badges at the Australia Zee Wildlife hospital. If you would like to support her amazing efforts please check out – https://vww2023.funraise.org/fundraiser/winnie-van-beekJust like her parents she brings kindness and joy to everyone around her. What an amazing human – we could not be prouder!!!
