Coast Range CrossFit

Push press
3-3-3-3-3
*A new athlete, versus
a veteran
athlete should approach
this differently. A new athlete
should work up to a 3RM, eventually
failing at 2 reps, as knowing your 3RM is
important for developing more strength in
the future.

If you are a higher level athlete or know
your 3RM, you will benifit more by working up
to between 80% or 90% and performing
5 X 3 at that percentage. This will lead to
greater strength gains, then just working up
to a 3RM.

Then…

AMRAP 5 MIN
10 KB SDHP (70#/53#)
20 Air Squat

55+ RX
AMRAP 5 MIN
10 KB SDHP (53#/35#)
20 Air Squat

ENDURANCE CLASS
Time Watts RX Watts scaled
3:00 200 150
1:00 300 200
0:30 250 175
1:00 400 300
0:30 350 250
0:30 450 350
0:30 400 300
2:00 200 150
1:00 350 250
0:30 300 200
1:00 450 350
0:30 400 300
0:30 500 400
0:30 400 300
2:00 200 150
2:00 350 250
1:00 300 200
2:00 350 250
An increase in rest & recovery will help develope
high cardio output. This workout is about how
long you can maintain cardio endurance.