10-9-8-7-6-5-4-3-2-1 reps for load:
Bench press
Deadlift
Front Squats
*Choose a different weight for each movement and maintain load across all repetitions. All reps must be completed unbroken.
40 minute cap
Scale: Technique focus:
For Quality 7 sets x 5 repetitions
Bench Press (or Dumbbell Bench)
Deadlift (or Sumo Deadlift)
Front Squats (or Goblet squats/Air Squats)
Compare to last time here- http://www.coastalcrossfit.com.au/2024/11/13/wod-thursday-608/
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“Scaling for Success: Training Smart for Longevity and Performance” Scaling: Why It Matters and How to Do It Right At Coastal CrossFit, we believe in training with purpose — and that includes scaling your workouts when needed. Whether you’re a seasoned athlete or new to CrossFit, scaling is not a shortcut or a compromise; it’s a tool to help you train smarter and get the most out of every session. Why Scale a Workout? Scaling is about preserving the stimulus of the workout. CrossFit workouts are carefully programmed with specific goals in mind — whether that be speed, power output, muscular endurance, or skill development. Scaling ensures that each athlete experiences the intended challenge, regardless of their individual fitness level, experience, or physical limitations. Adjustments may be needed due to: Understanding the Stimulus Before you begin any workout, ask yourself: For example, Fran (21-15-9 of thrusters and pull-ups) is meant to be a fast, high-intensity sprint — ideally finished in under 10 minutes. If your version of the workout takes 30 minutes, broken into singles, you’ve missed the intended effect and likely lost the intensity that drives results. Scaling the reps, load, or movement allows you to finish with a similar effort to the intended version — and that’s where progress is made. Scaling Isn’t a Step Back — It’s a Step Toward Progress Removing ego is essential for getting the most out of your training. Scaling is not about making things easier; it’s about making them appropriate. Intensity drives results, but only when applied to movements that are performed with sound mechanics and consistency. Injury, mobility restrictions, or simply being new to a movement are all valid reasons to scale. Our coaches will help modify workouts to keep you moving safely while maintaining the core intent of the WOD. The Mechanics–Consistency–Intensity Model For newer athletes especially, the priority should be: Skipping these steps can lead to poor movement patterns, plateaus, or even injury. But mastering them in the right order leads to long-term gains and resilience. What Should Be Considered When Scaling? Injuries and Scaling If you’re working through an injury, the goal remains the same: retain the workout stimulus. That might mean subbing out movements, reducing impact, or switching from barbell to dumbbell versions. Movement is medicine, and scaling ensures you continue training effectively while healing. Coaching Support at Coastal CrossFit Our coaches are here to guide you through each workout with intention. We provide clear direction on: Every athlete is on their own journey — and at Coastal CrossFit, we’re here to help you take the next step, every session. Final Thought Scaling is how you train smarter, stay consistent, and ultimately become fitter, stronger, and more resilient. Don’t chase the Rx label. Chase the stimulus. That’s where the magic lies.
🔥 EXTRA’S CLUB – JULY EDITION 🔥Let’s turn those weaknesses into strengths 💪 This July, we’re launching the EXTRA’S CLUB – your chance to level up by committing to a personal goal and working on it consistently. Pick one focus for the month — something that challenges YOU.💥 Strict Pull-ups💥 Mobility work💥 Handstand practice💥 Bigger Biceps (join Lloyd’s GUN CLUB 💪)💥 Core strength💥 Or anything that moves you forward! 🕒 Just 10 minutes extra, 3 days per week — before or after class.This is about building small, powerful habits that compound over time. Strength, aesthetics, movement quality — it all counts! ✅ A board will be dedicated to the EXTRA’S CLUB so you can track your focus.✅ Want extra accountability? Buddy up with someone working on the same goal! No need to wait for New Year’s – your improvement starts NOW.Write your name, pick your focus, and let’s get to work! 👉 What’s your extra for July?
🚨 WE’RE LOOKING FOR A COACH! 🚨📍 Warana – Sunshine Coast, QLD Coastal CrossFit is putting the feelers out for an experienced CrossFit Coach to join our crew! We’re looking for someone with flexibility (think self-employed or part-time availability) who can coach the occasional class and step up during holiday periods when we step away from the business. This role will work alongside our current awesome coaching team. 👊 About You: This is a casual, flexible role perfect for someone who wants to stay involved in a top-tier affiliate without a full-time commitment. 🙌 You’ll be coaching an amazing, supportive community that values quality coaching and consistency. 👉 Check us out: www.coastalcrossfit.com.au 📧 Sound like you?Contact Marie & send your resume to: coastal.crossfit.qld@gmail.com Let’s chat!
A. Four rounds of: Pendlay Row 8-12 reps Max reps Push (HSPU, Ring Dip, Push-up) B. Max reps Pull-ups in 3 min. Post load, choice of push and total reps to comments.
