EMOM x 30 minutes:
Minute 1:
2 Power Cleans + 2 Front Squats + 2 Jerks *
Minute 2: Toes to Bar
Minute 3: Double-unders

*Complex to be completed unbroken.
*Maintain weight and repetitions across all rounds.

Video: Greg Glassman CrossFit Founder talking about Chronic disease & the solution. The Solution is Simple, But Hard. Surrounding yourself with a like minded community makes it a little easier.

Set yourself a Bench Mark- Don’t miss this session if you can help it.
This will establish a bench mark as we go into a Overhead Squat progression in the coming weeks. Following the progression we will do a retest of “Nancy”.

We have both 7am and 8am Sessions running with Luke B. Be sure to book in.

“Nancy”
Five rounds for time:
Run 400m
15 Overhead Squats 42.5/30kg

A. Push Press 3-3-3-3-3

B. Row for meters:
60 seconds
90 seconds
120 seconds
90 seconds
60 seconds

Approx 1:1 work:rest

A. 10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift *
*YGIG format. Incrementing weight from moderately heavy to heavy.
*Complete in approx. 10 minutes.

B. Tabata (8 rounds of 20sec work/10 sec rest)
Pull-up
Rest 1 minute
Bike (cal)
Rest 1 minute
Squat
Rest 1 minute
Row

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30-20-10-5 reps for load of:
Bench Press
*Complete a set of Toes to Bar and Double-unders in between efforts of bench press.
*Choose T2B and Double-under repetitions that allow for quality linked movement and maintain across.

Photo: A huge shout out to Harry McKenzie who was selected in the Queensland AFL team over the weekend. We love this kid and could not be prouder!! Knowing Harry – his positivity, give it all attitude and hard work make this even more rewarding. Go get them Harry- Your Coastal fam are cheering for you!!!

A. EMOM x 10 minutes:
Hang Power Snatch
Power Snatch
Squat Snatch *
*Choose your own load and maintain for 5 rounds. Weight increment at 6th round.

B. Front Squat 1RM
This test will conclude our Front Squat progression.

Photo: Michael Walsh at Masters League. Photo courtesy of Grant Williams @grant_a_w

Happy Monday everyone!!! The cold snap has definitely hit and we have seen a decline in some of our classes. Remember all you need to do is get to the box and we will have you warmed up and ready to go – guaranteed you won’t regret it!!!
Hope to see all of our regular crew at their regular times.

Complete as many rounds as possible in 20 minutes of:
30 Second Handstand Hold
30 Second Squat Hold
30 Second L-Sit Hold
30 Second Chin over bar hold

Photo: Kim – For those that don’t know our Masters athletes Kim & Deb will be heading to Melbourne for the next stage of the Masters League this October. We could not be happier for them!!!
Thank you to Grant Williams @grant_a_w

Partner Workout:
20 minute AMRAP:
Run 180m*
1. Dumbbell Hang Squat Clean
2. Dumbbell Push Press
3. Dumbbell Front Squat
4. Devils Press

*One partner starts on run, other on movement 1, then swap. Continue to work through all movements (1,2,3,4) then start back at 1.
*Score is total repetitions achieved in the 20minutes between both partners.
*Choose a weight for dumbbell that allows for consistent movement.

10 rounds for time:
5 Deadlift
9 Hand Release Push-ups
36 Double-unders
Rest 30 sec.

A. Snatch Balance
3-3-3-2-2-2-1-1-1-1-1

B. Four rounds for max reps:
Min 1: Pull-ups
Min 2: Kettlebell Swings
Min 3: Rest