Sunday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 5/5 Bodyweight Split Squats :30/:30 KB Mixed Grip Hold 10 Bodyweight Alt. Step-Ups 5 Scap Push-Ups Into … 2 ROUNDS 5/5 Mixed Grip KB Split Squats 10 Box Jump Overs 5 Push-Up Negatives 10 Glute Bridge-Ups Strength Metcon (Weight) 3 SETS FOR QUALITY 8/8 Mixed […]

Saturday

CrossFit Coal – NC COMPETE A. CONDITIONING B. 60:00 GPP Metcon (No Measure) EMOM x 21 MINUTES* MIN 1 – 200m Run MIN 2 – 12 Box Jump Over (24/20)** MIN 3 – 12 HSPU (Open Standard) *Should be able to complete each assignment in less than :50 at a moderate-ish pace. If the numbers […]

Saturday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) WITH A PARTNER … 3 ROUNDS EACH (5 MIN CAP) P1: :30 Row – Provide one focus each time they’re on the rower* P2: 6 Up-Downs + 10 Alt. Deadbugs** *Use the warm-up as a teaching opportunity to dial in row mechanics. Example… Round 1: Legs + […]

Sunday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :25 Lateral Skaters + :25 Shuttle Runs MIN 2 – 5 Glute Bridge-Ups* + Glute Bridge Hold in the remainder of the minute MIN 3 – :25 DB Burpees + :25 DB Push Press Strength Metcon (Weight) 3 SETS FOR […]

Saturday

CrossFit Coal – NC COMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 10 Alt. DB Snatch (50/35) 5 Single DB OH Lunge (L) 5 Single DB OH Lunge (R) 10′ HS Walk* *Each 5′ interval is 1 rep (Score is Rounds + Reps) B. 60:00 GPP Warm-up Warm-up (No Measure) […]

Saturday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS :30 Tuck Hold 5 KB Sumo Deadlifts 5 KB High Pulls 5 Up-Downs 5 Kip Swings* *In the 2nd round, progress to Knees to Chest or Toes to Bar/Something. Into … (optional) 1 ROUND (of the Post-Workout Strength) :30 Hollow Hold :30 DB/KB Turkish Sit-Ups […]

Wednesday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Jog 10 Scap Push-Ups 5/5 Upright Rows 5/5 Arnold Press Strength Metcon (Weight) EMOM x 12 MINUTES MIN 1 – 12 SA DB Bench Press (R) MIN 2 – 12 SA DB Bench Press (L) MIN 3 – :30 Max Push-Ups (Score […]