Clyde Coast Crossfit – CrossFit Lite


Warm-up (No Measure)

10 x Lunges

1 min Sumo Hold

10 x Fire Hydrants – each side

6 x Spiderman + Reach

10 x Squat Jumps

10 x Pass throughs

10 x Good Mornings

Back Squat (Every 90s – 5 @ 50% of 1rm x 5 rounds)

Deload week:

A scheduled reduction in the total intensity/load and/or volume of your workouts.

A deload week is an opportunity “to prepare the body for the increased demand of the next phase or period,” and to mitigate the risk of overtraining.


Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

8 x Pull Ups

12 x HRPUs

16 x Alt DB Snatches 22.5/15kg
Rest 2 mins……

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

8 x Burpees

12 x DB Push Press 22.5/15kg (Change arms after 6 reps)

16 x Alt DB Lunges

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