Coast Range CrossFit

Establish a 1RM
SNATCH

ENDURANCE CLASS
10 Rounds
30 Double Unders
15 CTB pull ups

*Re-Testing our Snatch from a few weeks ago.
*Before going into the snatch
we will be doing some shoulder
prep with the PVC pass through &
y-t-w’s. HERE is a video of what the Y-T-W’s are.
The point is to activate the rotator
cuff muscles for the demands of the
lift, not work the surrounding muscles like
the delts and traps, so weight should be light if any!

2015 Regionals EVENT 3 (26 min cap)
For Time
1-mile run
50 OHS (135#/95#)
100 sit-ups
150 Double under
50 SDHP (135#/95#)
100 BJ Overs (24″/20″)

ENDURANCE CLASS

AMRAP 1 MIN
Calorie Bike
AMRAP 1 MIN
Calorie Row
AMRAP 1 MIN
20 M Shuttle run
REST 3 MIN

AMRAP 2 MIN
Calorie Bike
AMRAP 2 MIN
Calorie Row
AMRAP 2 MIN
20 M Shuttle run
REST 2 MIN

AMRAP 3 MIN
Calorie Bike
AMRAP 3 MIN
Calorie Row
AMRAP 3 MIN
20M Shuttle run
REST 1 MIN

AMRAP 4 MIN
Calorie Bike
AMRAP 4 MIN
Calorie Row
AMRAP 4 MIN
20 M Shuttle run

*Scale the run down to something you can
finish in under 8 minutes.

MERRY CHRISTMAS!!!!

We are closed today so all the coaches can spend time with their families and loved ones. We hope you enjoy your day and will see you back in the gym tomorrow! 

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12 DAYS OF Christmas
1 – Deadlift (95#/65# for all barbell movements)
2 – HPC
3 – Back Squats
4 – Shoulder to OH
5- Front Squats
6 – Push-ups
7 – pull-ups
8 – Alternating Pistols
9 – Box Jumps (24″/20″)
10 – Double Unders
11 – Sit-ups
12 – Muscle-ups

*This is a barbell cycling workout. Getting to the bodyweight
movements is the “reward” for efforts on the barbell.

AMRAP 20 MIN
6 Back squats (225#/155#) *From the ground
8 Def HSPU’s (8”/6″)
12 BF Burpees

ENDURANCE CLASS
5 Sets
Hold a 1:39/1:50 five hundred meter pace for as long as possible
Rest 2 minutes between efforts

*After a break from the barbell or a full rest day for most, it’s time to get back to the GAINZ!
The barbell weight should be a HEAVY PC! We’re approaching
about 75% of our 1RM PC or 60% of our 1RM Back squat.
You aren’t going to want to put the back squat down so you don’t have to clean it again.
*Scale the Deficit HSPUs with height first, Regular Kipping second,
reps third, and finally seated DB Z presses with a weight you can only get 4-6 at a time.

*For the endurance class we are looking for the athlete to be
able to get around 600-1k meters. 

AMRAP 12 MIN
10 UB Wall balls (30# @ 11′ /20# @ 10′)
100 M Sprint
10 Burpees to target 1” above reach

Class Cash out
3 sets not for time but quality
10-12 Single Leg DB RDL each leg
10-12 Single Arm bent over rows each arm

ENDURANCE CLASS
Assault Bike 50/35 Calories (Should take no longer than 4 minutes)
10 Rounds
Twenty push-ups
Twenty Sit-ups
Row 1000 meters (Again, shooting for the 4-minute mark)
10 Rounds
25 Box step up (24”/20″) with dumbbells (pick a lightweight that you can move fast with)
40 Double unders

CLASS WORKOUT
*Wall ball weight is heavier than normal, but you must be able to hit the 11′ foot mark for guys and 10′ mark for the ladies.
The height is more important than the weight.
The target for the burpee can be a pull-up bar, just outside your reach. Must touch with both hands.

*For the class cash out, this is done AFTER everyone takes a lap TOGETHER. Pick a weight you can do all 10-12 reps unbroken and with good form. The purpose of this is to make sure we are pushing and pulling evenly in all directions for the health of the shoulder and also to get more hinging motor paterns in to match our squat patters.

ENDURANCE CLASS
*The assault Bike and Row are buy in’s for the 10 round workouts.

5 Rounds
TEAMS OF 2
20/15 cal Bike
30 ALT Pistols
60 Double unders

ENDURANCE CLASS
Row 45 minutes max meters

21-18-15-12-9-6-3

Power Snatch (95#/65#)

BF Burpee

Class Cash out [done after everyone takes a lap together]

5 sets

10 strict Ring dips

10 Horizontal Ring rows

Endurance Class

EMOM for as long as possible
Minute 1: 8 calorie bike
Minute 2: 8 calorie Row
Minute 3: 8 Burpees
Minute 4: REST
Minute 5: 9 Calorie bike
Minute 6: 9 calorie Row
Minute 7: 9 Burpees
Minute 8: REST

AMRAP 18 MIN

5 FS (225#/155#)

10 Box jump overs (24”/20”)

15 DL (225#/155#)

ENDURANCE CLASS

20on/10off X 8 Rounds (16 minutes)

Squat (air squat).

Ring rows

push-ups.

Sit-ups.

AMRAP 8 MIN

Dodge ball

*Score is how many time you hit someone. Take a point away if you get hit.

Rest 2 min before part B

AMRAP 10 MIN

Ultimate “frisbee” but with a dodge ball

*use two empty trash cans at either end of the floor, goal is to make your ball into their goal.

*1 point for each point your team scores, take a point away if the other team scores a point.