A. 5RM Deadlift
B. Eight rounds (1:1 work: rest)
200m Run
*20 minute cap.
Run 200m, rest for the same time & repeat.
Record fastest, slowest + total run time.
*Goal- Improve on last week using improved strategy. Maintain max 5 second spread across all runs.
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🌱 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. Pendlay Row 8-8-8-8 B. AMRAP in 8 min of Double-unders: *start each minute with Burpees (reps are your choice). *your score is the number of Burpees multiplied by the total number of Double-unders. eg. If you decide to do 10 Burpees each minute and a total of 200 Double-unders, your score = 2000. *you must maintain your chosen number of Burpees each minute to get an rx’d. Post loads and score to comments.
