A. Bench Press 5-5-5-5-5 *Aim for a 5RM
B. 12 minute AMRAP:
5/3 Strict Chest to Bar Pull-ups
15/10 Hand release Push-ups
20 Alternating Lunge
Photo: Congratulations to our team competing at the Fittest 4 on Saturday.
Luke B, Amie, Paula & Bodo – What a bunch of legends!!!!
There will be one 7am session. Please book in via Mindbody.
Best of luck to our team competing at Fittest 4 – Luke B, Paula, Bodo & Amie.
If you are around over the weekend drop into show your support.
“Coffland”
For time
6 minute Hang Hold (Cumulative)
Each time you drop from the bar, perform:
800m Run
30 Push-ups
A. 1 Push Jerk + 1 Split Jerk *Build in load
B. 5 x 2:00 minutes rounds:
Row 300/250, Bike 700/600m, Ski Erg 300/250m
Max Dumbbell Shoulder to Overhead 2 x 22.5/15kg
Rest 2 minutes.
Photo: We do things a little differently at Coastal CrossFit 😉
A. Warm-up- technique focus
1 Squat Clean *Build in load
Superset with
2 x 2-3 Gymnastic pulls
(Eg. Kip swings, kip pull-ups, Chest to bar pull-ups, Bar Muscle-ups, Ring Muscle-ups)
B. LINCHPIN TEST 2
3 Rounds for time:
5 Ring Muscle-ups
10 Squat Cleans 60/42.5kg
20 Box Jumps
Photo: Some reminiscing about this time last year. Chloe competed at her first International Weightlifting competition which happened to be the World Championships :O then we stayed in Albania for Chloe to complete the Quarterfinals. We have so many amazing memories of this trip and will be eternally grateful for the friends we made @alpha_crossfit @spartan_albania for doing everything they could to help our girl. The CrossFit community is amazing!!!
Let the Quarterfinals begin….
A. Not for time:
Deadlift 5 x 5 (working on egg shells/No dumping – using approx. 80% of weight from previous Deadlift test)
Superset with
‘X’ Push-ups (Focus on core position throughout every rep) *
B. Partner workout
EMOM x 10 minutes:
Bike 30on/30off
A. 10 rounds of:
1 Squat Snatch (increment in load each cycle as movement allows)
Run 100m
*12 minute cap.
B. Partner workout:
100 Overhead Squats for time/load:
Each partner completes 7 Overhead Squats *
*10 minute cap.
* Choose a load that allows for 7 unbroken reps.
EMOM x 40 minutes (For completion)
Min 1: 10 x 10m Shuttle Run
Min 2: 50m Farmers Carry (2 x Dumbbell/Kettlebell)
Min 3: 12-15 Burpees
Min 4: 45 second plank
*Choose a heavy repeatable weight.
Photo: Maya has done it!! Her hard work has paid off and she made it over the bar, achieving her 1st bar muscle up. Awesome work Maya!!!
A. For time:
5-10-15-20-25
Calories (Any machine)
Hang Dumbbell Snatch (left side) 22.5/15kg
Hang Dumbbell Snatch (right side) 22.5/15kg
B. Optional extra’s (Choose one)
Mobility: Roll/stretch, trigger point therapy, sauna.
Gymnastics: EMOM x 10mins ‘X’ Knees to elbow
Conditioning: Three rounds: 400m run/Plank for equal run time.