Coast Range CrossFit

3 Rounds
21 power cleans (155#/105#)
400m Run
Plank hold for time equal to run time

INT / 55+ RX
115#/85#

Beginner
45#/35# Hang Power Cleans

A) SUMO DEADLIFT
3-3-3-3-3

B) Accumulate 3 minutes
in a standing straddle

INT //55+ RX
Same

Beginner
Same

Establish a 10RM
Squat Clean

Then…

Find a set of Max UB
Strict Pull ups

INT / 55+ RX
SAME

BEGINNER
SPEND 20 MIN WORKING ON
TECHNIQUE OF THE CLEAN

“DB JACK”
AMRAP 20 MIN
10 DB Push press (50#/35#)
10 DB Front Squats (50#/35#)
10 Box Jumps (24″/20″)

INT / 55+ RX
35#/25#
20″ STEP UPS

BEGINNER
25#/15#
20″ STEP UPS

3 Rounds (25 min cap)

800m Run
50 wall balls (20#/14#)
100-ft. handstand walk
100 double-unders

INT / 55+ RX
14#/10#
50′ HS WALK

BEGINNER
50 AIR SQUATS
100′ BEAR CRAWL
50 SINGLE UNDERS

2 Rounds
1-minute support on rings
1 legless rope climb ascent and descent
1-minute plank hold
1 legless rope climb ascent and descent
1-minute handstand hold
1 legless rope climb ascent and descent

INT / 55+ RX
REGULAR ROPE CLIMBS

BEGINNER
1 MIN support on boxes
3 lower to stands on rope
1 min plank
3 lower to stands on rope
1 min HS hold with feet on box
3 lower to stnads on rope

A) For Time
50/35 Cal Assault Bike

Rest 5 minutes

B) 3 Sets
15 sec L-Sit
30 sec side plank (each side)

INT / 55+ RX
35/25 CALS

BEGINNER
20/14 CAL

“The Giver”
For the first responders who risked
their lives on July 28, 2019
TEAMS of 2
7 Rounds
200m parnter carry
28 double unders
20 hang power cleans (95#/65#)
19 Burpees

*Split reps however you’d like

THE NUMBERS
7 – 28 – 2019 (The date)
200m represents the approximate
distance the officer carried the
fatally wounded 6 year old
Stephen Romero to his car and drove
him to the hospital.

INT / 55+ RX
5 ROUNDS
75#/55#

BEGINNER
3 ROUNDS
200M run
28 single unders
20 hang power cleans (45#/35#)
19 burpees

“Gilroy Strong”
TEAMS of 3

Buy In: 700m Run as a Team
6 Rounds
13 Burpee Box Jump Overs (24″/20″)
25 Wall Balls (20#/14#)

INT / 55+ RX
20″ Burpee Step overs
14#/10# wall balls

Beginner
Burpee to plate
Front Squat with wall ball or air squat

THE NUMBERS
3 = number of victims
6 = Stephen Romero (6 years old)
13 = Keyla Salazar (13 years old)
25 = Trevor Irby (25 years old)

Establish a 20RM
Back Squat

INT / 55+ RX
SAME

Beginner
Spend 20 minutes working on
a technically perfect back squat.
Work up in weight, but stop when mechanics
stop.