Sunday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) As a team, 400m Jog (warm-up pace!) Immediately into … 2 ROUNDS 30 Single-Unders* 50m High Knees 50m Butt Kickers 1:00 Row 10 Up-Downs** *Progress to Double-Unders or practice for the 2nd round. **Progress to Strict Burpees for the 2nd round. Workout Metcon (Time) 4 ROUNDS FOR […]

Saturday

CrossFit Coal – NC COMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES* 15 Wall Balls (20/14) 75 Double Unders 15 Hand Release Push-Ups *Every 3:00 including 3,2,1 go…perform 2 “Heavy” Power Cleans. Pick a weight that you can do an automatic single but need to reset for the next rep. […]

Saturday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 5 DB Sumo Deadlifts 5/5 Moose Antlers 10 Alt. Step-Ups 5/5 Zottman Curls Immediately into .. 2 ROUNDS 5 DB Suitcase Deadlifts 5 Push-Up to Pike Position 10 Alt. Lunges 5/5 Single Arm DB Push Press w/:02 pause overhead Workout Metcon (Time) 12 SETS 1 […]

Friday

CrossFit Coal – NC COMPETE A. CONDITIONING Warm-up (No Measure) No additional Conditioning. Hit the NCMETCON like an Open workout. B. 60:00 GPP Warm-up Warm-up (No Measure) 2 ROUNDS 100m Row 10 PVC Pass Thrus 10 Alt Groiners 10 Bootstrappers Into… 3 ROUNDS 5/5 Single Arm DB Strict Press 5/5 Single Arm DB OH Reverse […]

Friday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 15 Glute Bridges 10 Step-Ups 10 Lunge + Twist 10 Ring Row Face Pull 10/10 Single DB RDL Strength Deadlift (10-10-10) 10-10-10 Deadlift* *Build to a Moderate weight. Complete 12/12 Single Leg Glute Bridge-Ups after each set. (Score is Weight) Workout Metcon (AMRAP […]

Sunday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 100m Jog 5 Scap Push-Ups 10 Alt. Reverse Lunges → 10 Alt. Cossack Squats (2nd Round) → 10 Alt. Curtsy Squats (3rd Round) 20 Alt. Plank Shoulder Taps Into … 2 ROUNDS 50m Single Arm Suitcase Carry/Side :30 Wrist Extension + Flexion Stretching Push-Up Negatives […]

Saturday

CrossFit Coal – NC COMPETE A. CONDITIONING Metcon (Time) FOR TIME 50-40-30-20-10* Cal Bike 10-10-10-10-10 Burpees to Target** *Alternates Cals… 40-32-24-15-8 **Target is 6″ above standing reach. Both hands must touch the target. (Score is Time)Goal: Good ‘ol fashioned grunt-style conditioning. Not a lot of skill needed in this bad boy. Here’s my take on […]

Saturday

CrossFit Coal – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 Max Up-Downs 5 Med. Ball Thrusters :30 Tuck Hold 5 Kip Swings (or 5 Hollow Rocks + 5 Superman Rocks) + 3-5 Strict Pull-Ups* *If athletes don’t have Strict Pull-Ups, let’s avoid bands today. Have them do Ring Rows OR 5 Empty […]