Coast Range CrossFit

RE-TEST (April 1, 2019)
Max UB Strict Pull ups

THEN…

Granite Games WOD #4
12MIN AMRAP
40 Double Unders
*2 Double KB Deadlift (53lbs./35lbs.)
*2 Double KB Front Squat (53lbs./35lbs.)
*2 Double KB Hang to Overhead (53lbs./35lbs.)
*Increase reps by 2 every round (2-4-6-8-10…)
**The hang to OH can be a hang clean and jerk or a hang snatch

INTERMEDIATE / 55+ RX
35#/26#

BEGINNER
40 SINGLE UNDERS
35#/25# DUMBBELLS

Manion
Seven rounds for time
Run 400 meters
29 Back Squats (135#/95#)

First Lt. Travis Manion, 26, of Doylestown, Pennsylvania,
assigned to 1st Reconnaissance Battalion, 1st Marine Division,
I Marine Expeditionary Force, based in Camp Pendleton, California,
was killed by sniper fire on April 29, 2007,
while fighting against an enemy ambush in Anbar Province, Iraq.
He is survived by his father, Colonel Tom; mother, Janet; and sister, Ryan Borek.

INTERMEDIATE / 55+ RX
Seven rounds for time
Run 400 meters
29 Back Squats (115#/85)

BEGINNER
4 ROUNDS
Run 400 meters
10 perfect controlled back squats (45#/35#)

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Run 1 mile
Rest 3 min
Row 1K
Rest 3 min
Bike 100/70 Cals

INTERMEDIATE / 55+ RX
SAME

BEGINNER
SAME, BUT CAP AT 30 MIN

For Time
45 Thrusters (135#/95#)
45 CTB Pull ups

Then…

3 sets
10 single leg KB or DB RDLs each leg
10 single arm KB or DB strict high pulls

INTERMEDIATE / 55+ RX
95#/65#

BEGINNER
45#/35#
JUMPING PULL UPS

For time
30 sandbag cleans (150#/100#)

Rest as needed, but no longer than 5 min

For time
100 burpees

INTERMEDIATE / 55+ RX
For time
30 sandbag cleans (100#/80#)

Rest as needed, but no longer than 5 min

For time
100 burpees

BEGINNER
For time
30 sandbag cleans (80#/50#)

Rest as needed, but no longer than 5 min

For time
100 burpees

5 Rounds
6 TNG C&J (135#/95#)
50 Double unders
*Immediately asses a 5 BFB penalty if C&J are not unbroken
before moving on with the workout

INTERMEDIATE / 55+ RX
5 Rounds
6 TNG C&J (95#/65#)
50 Double unders
*Immediately asses a 5 BFB penalty if C&J are not unbroken
before moving on with the workout

BEGINNER
5 ROUNDS
6 hang power clean & Jerks (45#/35#)
25 single unders

21-18-15-12-9-6-3
HSPU
OHS (95#/65#)

INTERMEDIATE / 55+RX
21-18-15-12-9-6-3
Barbell strict press (75#/55#)
OHS (75#/65#)

Beginner
21-15-9
HR Push up
OHS (45#/35#)

Tillman
7 Rounds of:
7 Deadlifts 315/225 lbs
200m Sprint
15 Pull-Ups
45 Second Rest
This WOD originated with CrossFit Football
and is named after and done in honor of NFL star Pat Tillman
who left the Arizona Cardinal of the NFL to serve in the Army in 2002.
He joined the Army Rangers and served several tours in combat
before he was killed in the mountains of Afghanistan by friendly fire.

INTERMEDIATE /55+ RX
TILLMAN
7 ROUNDS
7 DL (225#/155#)
200M RUN
15 PULL UPS
45 SEC REST

BEGINNER
TILLMAN
7 ROUNDS
7 DEADLIFTS (95#/65#)
200M RUN
15 RING ROWS
45 SEC REST

For max Reps
AMRAP 2 MIN (6 min total)
200m sprint + MAX
Round 1: Power Snatches (95#/65#)
Round 2: Lateral Box Jump Overs (24″/20″)
Round 3: Ring Muscle ups

REST 3 MIN

REPEAT
AMRAP 2 MIN (6 min total)
200m sprint + MAX
Round 1: Power Snatches (95#/65#)
Round 2: Lateral Box Jump Overs (24″/20″)
Round 3: Ring Muscle ups

INT / 55+ RX
AMRAP 2 MIN (6 min total)
200m sprint + MAX
Round 1: Power Snatches (75#/55#)
Round 2: Lateral Box Jump Overs (24″/20″)
Round 3: CTB pull up

REST 3 MIN

REPEAT
AMRAP 2 MIN (6 min total)
200m sprint + MAX
Round 1: Power Snatches (75#/55#)
Round 2: Lateral Box Jump Overs (24″/20″)
Round 3: CTB PULL UPS

BEGINNER
AMRAP 2 MIN (6 min total)
200m sprint + MAX
Round 1: Hang Power Snatches (45#/35)
Round 2: Lateral Box step overs (24″/20″)
Round 3: strict pull ups

REST 3 MIN

REPEAT
AMRAP 2 MIN (6 min total)
200m sprint + MAX
Round 1: Power Snatches (45#/35#)
Round 2: Lateral Box step Overs (24″/20″)
Round 3: strict pull ups

Deadlift
5-5-3-3-1-1-1

*In between each set hold the following:
1 min forearm plank
1 min plank hand at side (30 sec each side)
1 min birddog plank (30 sec each side)

INT / 55+ RX
SAME

Beginner
Work up to a 1RM
*Hold a 1 min plank on forearms in between each set