Coast Range CrossFit

Gwen
15-12-9
Clean and jerk

Touch and go at floor only.
Even a re-grip off the floor is a foul.
No dumping.
Use same load for each set.
Rest as needed between sets.
Score is weight used

AMRAP 15 MIN
60 KB Swings (53#/35#)
50 calorie assault bike, row, ski erg, C2 bike, or burpee
40 T2B
30 hang cleans (135#/95#)
20 strict HSPUs

55+ RX
AMRAP 15 MIN
60 KB Swings (35#/26#)
50 calorie assault bike, row, ski erg, C2 bike, or burpee
40 T2B
30 hang cleans (95#/65#)
20 Hand release push ups

Intermediate / Scaled division
AMRAP 15 MIN
60 KB swings (53#/35#)
50 calorie assault bike
40 knee raises
30 hang cleans (95#/65#)
20 hand release push ups

Beginner
AMRAP 10 MIN
30 russian KB swings (26#/18#)
20 calories on equipment
15 sit ups
10 hang power cleans (45#/35#)
5 knee push ups

10 Rounds (30 min cap)
200m run
10 DB Burpee box step overs (50#/35#)

55+ RX
7 Rounds
200m run
10 DB Burpee box step overs (35#/25#)

Intermediate
SAME

Beginner
5 rounds
200m run
10 burpee box step or jump overs (no weight)

TEST
Max UB Strict Ring Dips

Then…

AMRAP 7 MIN
5-4-3-2-1
Squat Clean (225#/155#)
Ring Muscle up
*If athlete completes round of 1 before time expires, start round of 5 again.

55+ RX
AMRAP 7 MIN
5-4-3-2-1
Squat Clean (155#/105#)
CTB Pull up

Intermediate / Scaled division
AMRAP 7 MIN
5-4-3-2-1
Squat Clean (135#/95#)
Jumping Ring Muscle up

Beginner
AMRAP 7 MIN
5-4-3-2-1
Hang squat Clean (45#/35#)
*Form focus, take your time each rep
Tough ring rows

AMRAP 10 MIN
10 wall balls (20#/14#)
10 T2B
10 DL (225#/155#)

55+ RX
AMRAP 10 MIN
10 wall balls (14#/10#)
10 T2B
10 DL (155#/105#)

Intermediate
AMRAP 10 MIN
10 Wall balls (20#/14#)
10 Toes to Band on J-Cups
10 DL (185#/125#)

Beginner
AMRAP 10 MIN
10 wall balls (10#/8#)
10 sit ups
10 DL (75#/55#)

This weeks marks the beginning of our gymnastics cycle. It’s time
to break it all down and start with building upper body and core
strength. This is the bedrock of building on the dynamic gymnastics
movements most want to progress to (pull ups, dips, muscle ups,
HSPUs, etc.).

You will notice our warm ups, strength work, and gymnastics work,
are heavily biasing towards symmetrical upper and lower body
symmetry. We utilize DBs, KBs, along with single arm, and single leg
work to work through any imbalances we’ve created over time.

TEST
Max UB Strict Pull ups

Then…

AMRAP 10 MIN
30 Double unders
10 snatches
RND 1: 75#/55#
RND 2: 95#/65#
RND 3: 135#/95#
RND 4: 155#/105#
RND 5: 185#/125#
RND 6: 205#/135#
*(if you make it here, complete as many snatches as possible in remainder of time)

SCALED / Intermediate
10:00 AMRAP:
90 single unders
10 snatches
*Weight increases after each successful round.
(45/35) (65/45) (75/55) (95/65) (115/75) (135/95)

55+ RX
AMRAP 10 MIN
30 Double unders
10 snatches
RND 1: 45#/35#
RND 2: 65#/45#
RND 3: 95#/65#
RND 4: 115#/85#
RND 5: 135#/95#
RND 6: 155#/105#

Beginners
AMRAP 10 MIN
30 single unders
10 snatches (45#/35#)
*Focus on slow and controlled snatch technique each round.

30:00 AMRAP
With a partner!
100 Step-ups 30″/24″
100 Pushups
100 Toes to Bar
1 Mile Run (split in 400s)
* Reps can be split however you would like, except the run which is to be completed in 400m increments per partner.

Intermediate & 55+ RX
30:00 AMRAP
With a partner!
100 Step-ups 24″/20″
100 Pushups
100 Toes to Bar
1 Mile Run (split in 400s)

Beginner
30:00 AMRAP
With a partner!
100 Step-ups 20″
100 Knee Pushups
100 Hanging Knee Raises
1 Mile Run (split in 400s)

Overhead Squat
Build to a Heavy Single!

12:00 AMRAP
12 Deadlifts 225/155
6 Strict Handstand Pushups
6 Kipping Handstand Pushups
200m Run

Intermediate & 55+ RX
12:00 AMRAP
12 Deadlifts 205/135
6 Strict Handstand Pushups
6 Kipping Handstand Pushups
200m Run

Beginner
12:00 AMRAP
12 Deadlifts 135/95
6 Piked Pushups
200m Run

For Time
15-12-9-3
Front Squat
Push Jerk
Assault Bike or Row Calories
* Weight for the barbell movements increase every round
1) 95/65
2) 135/95
3) 155/105
4) 185/125

Intermediate & 55+ RX
1) 75/55
2) 95/65
3) 105/85
4) 135/95

Beginner
Weight stays the same at 55/35