A. 10-9-8-7-6-5-4-3-2-1 reps of:
Dumbbell Bench Press *
Pull-ups
Scale: Pull-up 5-5-4-4-3-3-2-2-1-1 (For those with pull-ups but requiring reduced volume)
*The goal is to move through repetitions as unbroken as possible with minimal rest breaks between movements and keeping an elevated heart rate.
Choose your own load for bench with the goal of unbroken repetitions. Choose a pull-up movement to match the difficultly of bench (aiming for unbroken).
Record load/pull movement.
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Our CrossFit KIDS Program will run over the school holidays- TUESDAY & THURSDAY 3:30-4:15pm (Ages 5-13)WEDNESDAY 3:30-4:15pm (Ages 10+) – Note: Ages 10+ can also attend Tuesday & Thursday sessions. Cost: $17 per session or 2 sessions per week $30 ($15 per session) About our KIDS/TEEN Program: Our Coastal CrossFit Kids Program is designed to inspire a lifelong love of fitness while building strong, confident, and capable young athletes. We offer two tailored programs: Benefits of CrossFit for Kids: Each session is programmed to suit all abilities, ensuring every child is challenged while having fun. Whether they’re just starting their fitness journey or looking to take it to the next level, Coastal CrossFit Kids is the perfect place to grow, learn, and thrive. Contact Marie on 0432710684 or email coastal.crossfit.qld@gmail.com for more information.
A. Perform 2 (1 per arm) Turkish Get-ups each minute for 10 min. *Go as heavy as possible. *Use the same weight for both arms. *You must complete both reps within the minute. B. 100KB Swings for time: *Each time you break perform 10 Push-ups. *If you have done 100 or more UB KB swings at 24/16kg before – scale it up! *12 minute cut off. Post load and time/load to comments. Simple but true.
