Coast Range CrossFit

4 Rounds (12 min cap)
5 Push Jerks (115#/85#)
10 ALT pistols
5 Power Snatches (115#/85#)

55+ RX & Intermediate
4 Rounds
5 push jerks (95#/65#)
10 ALT pistols
5 PS (95#/65#)

Beginner
3 Rounds
5 Push Jerks (45#/35#)
10 jumping air squats
5 Hang Power Snatch (45#/35#)

5 Rounds
200m Run
20 Devils presses (35#/25#)
15 DB Thrusters (35#/25#)

55+ RX & Intermediate
5 Rounds
200m Run
20 Devils presses (25#/15#)
15 DB Thrusters (25#/15#)

Beginner
3 Rounds
200m run
10 devils presses (10#/5#)
7 DB Thrusters (10#/5#)

Cash out skill work: HS HOLDS

Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
100-ft. walking lunge

Scaling
This couplet pairs a difficult movement with an easier movement.
The lunges will tax you metabolically while your arms and shoulders recover from the handstand walks.
Pick a modification for the handstand walk that still requires you to get inverted and place weight on your hands.

Intermediate & 55+ RXOption
Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk (10 attempts max, then move on)
100-ft. walking lunge

Beginner Option
Complete as many rounds as possible in 12 minutes of:
50-ft. bear crawl
50-ft. walking lunge

30-20-10 reps for time of:
Dumbbell thrusters
Toes-to-bars

Men: 35-lb. dumbbells
Women: 25-lb. dumbbells

Scaling
This couplet should be light and fast.
Each set of exercises should be completed with no more than 1-2 breaks, or go unbroken if you can.
Use lighter dumbbells and modify the toes-to-bars so that you can blitz through this and avoid long rest periods.

Intermediate & 55+ RXOption
21-15-9 reps for time of:
Dumbbell thrusters
Toes-to-bars

Men: 35-lb. dumbbells
Women: 25-lb. dumbbells

Beginner Option
21-15-9 reps for time of:
Dumbbell thrusters
Hanging knee-raises

Men: 20-lb. dumbbells
Women: 10-lb. dumbbells

Elizabeth

21-15-9 reps for time of:
Power Cleans
Ring dips

Men: 135 lb.
Women: 95 lb.

Scaling
Elizabeth is a classic benchmark that should be completed relatively quickly.
It can be performed with either squat cleans or power cleans. Today we will do power cleans.
Go lighter on the cleans and modify the ring dips so you can complete the work in fewer than 10 minutes.

Intermediate & 55+ RXOption
15-12-9 reps for time of:
Cleans
Ring dips

Men: 115 lb.
Women: 75 lb.

Beginner Option
15-12-9 reps for time of:
Cleans
Push-ups

Men: 75 lb.
Women: 55 lb.

10 Rounds
31 Air Squats
18 Burpees

55+ RX
10 Rounds
20 air squats
10 burpees

Intermediate
Same

Beginner
10 Rounds
10 Air Squats
5 Burpees

Thruster 3-3-3-3-3-3-3 reps

Scaling
Few athletes will need to scale this lifting workout.
Experienced athletes can go as heavy as possible,
while newer athletes can use this session as an opportunity to drill the movement.

Complete as many rounds as possible in 10 minutes of:
10 pull-ups
10 sumo deadlift high pulls

Men: 95 lb.
Women: 65 lb.

Scaling
This workout will start fast and slow down as you fatigue, especially on the pull-ups.
Reduce the reps and load so that you can complete each exercise unbroken during the early rounds.

Intermediate & 55+ RXOption
Complete as many rounds as possible in 10 minutes of:
8 pull-ups
8 sumo deadlift high pulls

Men: 75 lb.
Women: 55 lb.

Beginner Option
Complete as many rounds as possible in 10 minutes of:
6 ring rows
6 sumo deadlift high pulls

Men: 45 lb.
Women: 35 lb.

No classes today as we will be holding our second annual CRCF Team competition!!! Please come out and show your support for all the athletes competing this year.

5 rounds for time of:
Sprint 200 meters
Rest 2 minutes

55+ RX
Same

Scaling

Intermediate Option
5 rounds for time of:
Sprint 150 meters
Rest 2 minutes

Beginner Option
5 rounds for time of:
Sprint 100 meters
Rest 2 minutes