Coast Range CrossFit

Power snatch 3-3-3-3-3 reps
Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps

Scaling
This progression of snatch variations should prep you
for some solid attempts at a 1-rep-max squat snatch.
Experienced lifters should try to go heavy, while newer athletes
should focus on mechanics and worry less about adding weight.

For Time
800-meter single-arm farmers carry, light
31 toes-to-bars
31 push-ups
31 push press, 95/65 lb.
400-meter single-arm farmers carry, mod
31 toes-to-bars
31 push-ups
31 Push jerks, 135/95 lb.
200-meter single-arm barbell farmers carry, heavy

Scaling
This workout is long and will tax your grip. It will require focus to maintain balance on the carries.
Try to modify the movements but preserve the 31 reps.
Pick movements that allow you to move continuously and with little rest.

Intermediate & 55+RX Option
For time:
800-meter single-arm farmers carry, light
31 toes-to-bars
31 push-ups
31 push press, 75/55 lb.
400-meter single-arm farmers carry, mod
31 toes-to-bars
31 push-ups
31 push jerks, 75/55 lb.
200-meter single-arm farmers carry, heavy

Beginner Option
For time:
400-meter single-arm farmers carry, light
31 sit-ups
31 knee push-ups
31 push press, 35-/15 lb.
200-meter single-arm farmers carry, mod
31 sit-ups
31 knee push-ups
31 push jerks, 55/35 lb.
200-meter single-arm farmers carry, heavy

For time:
100 wall-ball shots

Men: 30-lb. ball to 10-ft. target
Women: 20-lb. ball to 9-ft. target

Scaling
This heavy twist on Karen should be relatively quick.
If needed, use a lighter ball or slightly lower target.
Try for a few large sets early, then hang on for smaller sets until the end.

Intermediate & 55+ RXOption
For time:
100 wall-ball shots

Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.

Beginner Option
For time:
75 wall-ball shots

Men: 10-lb. ball
Women: 6-lb. ball

“For time:
30 burpees
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 burpees

Men: 50-lb. dumbbells, 24-in. box
Women: 35-lb. dumbbells, 20-in. box

Scaled Option
For time:
30 burpees
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 burpees

Men: 35-lb. dumbbells, 20-in. box
Women: 20-lb. dumbbells, 20-in. box

If needed, further reduce the weight of the dumbbells.
Ignoring the dumbbells and performing unweighted box step-overs is also an option.”

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

Scaling
The descending rep scheme for this heavy day makes it appropriate for all skill levels.
The early sets offer ample practice time with the deadlift before weight is added for the smaller sets.

Workout 18.5

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men use 100 lb.
Women use 65 lb.

Variations
Rx’d: (Ages 16-54)
Men use 100 lb.
Women use 65 lb.

Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar pull-ups
Women use 45 lb., perform jumping chin-over-bar pull-ups

Teenagers 14-15:
Boys use 65 lb., perform chin-over-bar pull-ups
Girls use 45 lb., perform chin-over-bar pull-ups

Scaled Teenagers 14-15:
Boys use 45 lb., perform jumping chin-over-bar pull-ups
Girls use 35 lb., perform jumping chin-over-bar pull-ups

Masters 55+:
Men use 65 lb., perform chin-over-bar pull-ups
Women use 45 lb., perform chin-over-bar pull-ups

Scaled Masters 55+:
Men use 45 lb., perform jumping chin-over-bar pull-ups
Women use 35 lb., perform jumping chin-over-bar pull-ups

4 rounds for time of:
15 box jumps
Run 400 meters

Men: 36-in. box
Women: 30-in. box

55+ RX
Men: 24″ box with step down
Women: 20″ box with step down

Scaling
The 15 high box jumps are meant to be a challenge, particularly after running hard.
Choose a box height that is manageable but a little outside your comfort zone.
If you can, select a box that allows you to jump instead of performing step-ups to a taller box.

Intermediate Option
4 rounds for time of:
15 box jumps
Run 400 meters

Men: 30-in. box
Women: 24-in. box

Beginner Option
3 rounds for time of:
15 box jumps or step-ups
Run 400 meters

Men: 15-in. box
Women: 12-in. box

TEAMS OF 2
Complete as many rounds as possible in 7 minutes of:
15/10-cal. row or 10/7 cal bike
15 push-ups

55+ RX
Same

Scaling
This couplet is designed to allow athletes to maintain intensity in each movement throughout the 7 minutes.
The row or bike should be a sprint, and the push-ups should be performed in no more than 2-3 quick sets.
The early rounds should not take you more than 90 seconds.

Intermediate Option
Complete as many rounds as possible in 7 minutes of:
12/10-cal. row or 7/5 cal bike
12 push-ups

Beginner Option
Complete as many rounds as possible in 7 minutes of:
10/7-cal. row or 5/3 cal bike
10 knee push-ups

Hansen

5 rounds for time of:
30 kettlebell swings
30 burpees
30 T2B

Men: 2-pood kettlebell (70#)
Women: 1.5-pood kettlebell (53#)

Scaling
This Hero workout is intended to be a long, metabolic challenge that places great demand on the midline.
Reduce the reps and kettlebell weight so you can keep moving for 4 or 5 rounds with short breaks only.

Intermediate & 55+ RX Option
4 rounds for time of:
30 kettlebell swings
30 burpees
30 T2B

Men: 1.5-pood kettlebell (53#)
Women: 1-pood kettlebell (35#)

Beginner Option
4 rounds for time of:
20 kettlebell swings
20 burpees
20 sit-ups

Men: 1-pood kettlebell
Women: ½- pood kettlebell (26#)