Happy Birthday to Jesse Saliba today!

Testing Day 1
Perform the following challenges in any order with as much rest as you see fit in between.
– Toes to Bar: Max reps 90 seconds
– Box Jumps: Max reps 90 seconds (24/20″ box)
– Double-unders: Max reps 90 seconds
– Farmers Carry: Max unbroken distance carried (20/10kg weight plate pinch grip)
– Chest to Bar Pull-ups: Max reps 90 seconds
– Hand Release Push-ups: Max reps 90 seconds
– 10m Shuttle Run: Max distance in 60 seconds (3 point contact at each turn)

For load and time:
40 KB Squat 24/16kg (see picture)
40 Burpees (instructional video – here)
20 Front Squats (choose own load)
40 Burpees
40 KB Squat
*Front squats are taken from the ground.
*20 min cut off.

Tips: It’s likely that the load for your front squat is going to be limited by your clean – so when choosing your weight for the front squat consider how much weight you expect to be able to clean with the fatigue of the previous work under your belt.

Pick ONE of the following benchmark workouts:
Fran
Helen
Jackie
*If you’re scaling, pick the workout that needs the least modification.

A couple of the Coastal Crew performing Fran at the CF Logic Open day.

A. Work to a 3RM Hang Power Clean (must be linked) (15 min).

B. EMOM for 10 minutes:
5 Hang Power Clean (must be linked)
Burpees (see tutorial – here)
*Score = total weight/total burpees.

Tips: When picking your weight for Part B, remember that this is a conditioning workout. The aim is to be able to pick the bar up at the start of each minute and perform 5 consecutive hang power cleans (not reverse curls) and then continue to work for the rest of the minute.

Thanks to Knight Photography for the photo.

A. 12 min to work to a 3RM Front Squat (from the ground)

B. 4 x 3 minute rounds:
Run 400m
Max UB reps (1. Pull-ups 2. Push-ups 3. Toes to Bar 4. Squats)
Rest 1 minute between rounds.

Thanks to Knight Photography for the Photo.

10-9-8-7-6-5-4-3-2-1 reps of:
Bench Press
Weighted Lunge (10 per leg, 9 per leg etc.)
*25 min cut off.

Tips: This workout is NOT for time – take your time and pick loads that are challenging. The aim is to go as heavy as possible but to remain unbroken throughout the sets. This should be achievable if you monitor your rest. The preference if you are going heavy in the lunge is to use a barbell in the back rack.

Thanks to Knight Photography for the picture.

Five rounds for time of:
Run 400m
20 Kettlebell Swings (1 arm/Russian)
10 Evil Wheels
*Perform 10 KBs on one arm before changing.
*25 min. cut off.

Thanks to Knight Photography for the photo.

A. Each 90 seconds for 10 rounds:
1 round of snatch deadlift + hang power snatch + snatch balance + overhead squat.
*Aim to increment towards a max for the day.
*Tutorial video – here)

B. 21-15-9 reps for time of:
Snatch Balance 30/20kg (heaving snatch balance is acceptable)
Pull-ups
*10 min cut off.

Have a great day off.

Photo: Have you ever seen someone look so right in a Pirate Costume.

Partner WOD
Five rounds for reps and time of:
Run short loop
Wall Climb
*One partner runs while the other performs Wall Climbs. Rotate through for five rounds. The partner with the most reps wins.
*Athletes with less than 5 rx’d push-ups will use an alternate movement to wall climbs.

Thanks to Knight Photography for the photo.