Coast Range CrossFit

A) 4 Rounds
400m Run
30 KB Swings (53#/35#)
20 burpees

INT / 55+ RX
35#/26#

BEGINNER
400M RUN
15 KB SWINGS (35#/26#)
10 BURPEES

B) No phone, laptop, TV, or other screened device
2 hours before bed 

Hang Squat Snatch
2-2-2-2-2-2-2
*Work up to a 2RM Hang (mid thigh) squat snatch

INT / 55+ RX
SAME

BEGINNER
SAME

A) AMRAP 13 MIN
13 Deadlifts (155#/105#)
13 Box Jumps (24″/20″)
13 Pull ups

INT /55+ RX
115#/85#
Step ups

Beginner
75#/55#
Step ups
Ring Rows

B) Write down 3 things you are
grateful for that happened to
you today

A) 6 ROUNDS (30 MINUTES)
MIN 1: MAX Jumping pull ups
MIN 2: MAX Cal Row
MIN 3: MAX Burpees
MIN 4: MAX Cal Bike
MIN 5: REST
***The jumping pull up “RX” is 6″ above outreached hand

INT / 55+ RX
SAME

BEGINNER
20 MIN
MIN 5: MAX Cal Bike

B) In the next 24 hours
Drink half your bodyweight in
ounces of water.
Add 20oz if you worked out.

6 ROUNDS FOR TIME
5 Ring Muscle ups
5 Squat Cleans (225#/155#)

INT / 55+ RX
Bar Muscle ups
155#/105#

Beginner
Jumping CTB pull ups
Hang Squat Cleans (45#/35#)

A) AMRAP 20 MIN
20 ALT DB Snatches (50#/35#)
10 wall balls (30#/20#)
5 burpee box jump overs (24″/20″)

INT / 55+ RX
35#/25#
20#/14#
20″ step ups

Beginner
15 MINUTES
25#/15#
10#/6#
BURPEE STEP OVERS

B) Answer the following questions
1. what is your social determined wake time? (when does your life make you wake up)
2. what time would you have to go to sleep
to get 7.5 hours of sleep a night and wake up
at your social determined wake time?

Back Squat
5-5-5-5-5

*New athletes should work up to a 5RM
experienced athletes should start their first set at 80%+ of their 1RM
and use the same weight for all 5 sets of 5 across.

Accessory
3 sets
10 wide grip pull ups
3 turkish get ups each arm

A) 5 Rounds for time
2 rounds of “Cindy”
5 pull ups
10 push ups
15 Air Squats
1 Round of DT
12 Deadlifts (155#/105#)
9 Hang PC
6 Push Jerks

INT / 55+ RX
115#/85#

Beginner
3 Rounds
45#35#

B) Go on a 5 minute walk in the next 24 hours
with no phone, music, podcasts, etc. Just alone with
your own thoughts.

A) 10-20-30-40-50-40-30-20-10
Unbroken Double unders
*same number of sit ups between each set

INT /55+ RX
Same

Beginner
Single unders (does not have to be unbroken)
*10 sit ups between each set

B) In the next 24 hours
accumulate 2 min
hanging from a
pull up bar

In this weeks episode of The Coast Range Podcast coaches Wes, Natalie, and Connor talk about human eating fish, the CrossFit MDL1 and the upcoming Brethren Throwdown.

We break down each workout and give some advice for first time competitors to make sure you have a great time! CLICK HERE FOR ITUNES or CLICK HERE FOR ANDROID USERS

TEAM of 3
400 M Run together
50 DB Thrusters (50#/35#)
*one partner hangs from pull up bar
400 M Run together
50 Strict pull ups
*one partner holds push up position
400 M Run together
50 Devils presses
*one partner holds bottom of squat
400 M Run together
*Break up reps however you’d like

INT / 55+ RX
35#/25#

Beginner
25#/15#
30 reps of each