On a 5 minute cycle:
Three rounds, each for time:
Echo 15/12 cal
12 Hang Power Clean 60/40kg
10 Burpees over barbell
Three rounds, each for time:
Row 20/16 cal
12 Hang Power Clean 60/40kg
10 Burpees over barbell
Score: Record total work time
Photo: It is awesome having Henning back in the box during his visit.
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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. Five efforts:Dumbbell Z Press (Seated L-Sit Position) 10-12 repsBent Over Row 10-12 reps*Aim to maintain load across all sets. B. Choose one of the following:1. EMOM x 10minutes: ‘X’ Gymnastic Push2. 5 x 5Max efforts gymnastic push3. For sets or time: 50 Strict Handstand Push-ups * 10 minutes cap. Photo: A great photo of Sally – for no particular reason ;D Check our members page 😀
