All posts by Alex Cox

Born and raised in Long Beach, Alex is currently pursuing a degree in Kinesiology from CSULB. His athletic experience started as a small child playing soccer and has developed into a well-rounded athlete that enjoys running, swimming, and surfing. He is a CrossFit Level 1 coach, NSCA certified personal trainer, Red Cross Waterfront Lifeguard, and enjoys all outdoor activities… (Don’t get him started on fishing.)

Strength & Conditioning
Strength
1 RM Snatch, Clean & Jerk
50% x 3
60% x 2
70% x 1
80% x 1
90% x 1
101-103% x 1

0-3:00 to do 3rounds of
3 pull-ups, 6 push-ups, 9 squats
3:00-6:00 for 3 rounds of:
4 pull-ups, 8 push-ups, 12 squats
6:00-9:00 for 3 rounds of:
5 pull-ups, 10 push-ups, 15 squats
9:00-12:00 for 3 rounds of:
6 pull-ups, 12 push-ups, 18 squats
…….
go as long as you can

Strength & Conditioning
Build to 1RM Press, then Push Press
50% x 5
65% x 4
75% x 2
85% x 1
95% x 1
102% x 1

Buy In: 75 Double Unders
20-15-10
Empty Barbell Thrusters
15-10-5
Chest to Bar Pull-Ups
Cash-Out: 75 Double Unders

Crossfit
10′ Every Other Minute
5 Strict Press + 5 Push Press
-rest 3 minutes-
2′ Max Effort KBS american 53/35
2′ Rest
2′ Max Effort Targert Burpees to a target 6″ above reach
2′ Rest
2′ Row for Calories
2′ rest

Strength & Conditioning
Front Squat build to 1RM
30-50% x 8
60% x 5
70% x 3
80% x 1
90% x 1
101% x 1

10′ AMRAP
3 Squat Cleans 155/105
6 Front Rack Rev. Lunges 155/105
9 HSPU

Crossfit
with a 30 minute clock
18′ EMOM
A) 5 Squat Cleans (135/95)
B) 10 Fr. Rack Reverse Lunges (135/95)
C) 10 Broad Jumps (length of the bar)
then
1 mile run
post mile time

Strength & Conditioning
Deadlift build to 1RM
30-50% x 8
60% x 5
70% x 3
80% x 1
90% x 1
102% x 1

1k row for time

Crossfit
with 25 Double unders every 3 minutes for 30 minutes (or until finished)
5 Rounds of:
5 Deadlifts 245/165
10 Alternating Single Arm Squat Snatches (45/25# DB)
15 Step-Ups (with a single (45/25# DB) 24/20

Strength & Conditioning

Bench Press build to 1RM

40-50% x 6
60% x 4
70% x 2
80% x 1
90% x 1
101-103% x 1

6′ AMRAP
12 S2OH 115/75
9 Burpees over Bar

Crossfit
50 Push-Ups
50 Walking Lunges (45/25 # DB’s each hand)
50 Burpees
50 Situps
50 DB Thrusters (45/25)
50 CAL Row
-rest 6minutes-

Bench Press Max Reps 185/115
record time, then max reps

Strength & Conditioning
I. 2-Position Power Snatch (hang + high hang)
65% x (1+1) x 3
70% x (1+1) x 2
75% x (1+1) x 2
II.  Bench Press
65% x 10
70% x 8
75% x 8 x 3
Conditioning
6’ EMOM
3 Squat Snatches (95/55)
7 HRPU
 
Crossfit
Power Snatch
5-5-5-5-5
Bench Press
8-8-8-8-8
1—>10
Power Snatch 75/45
10—>1
HRPU
Strength & Conditioning 
I. Deadlift
65% x 12 x 1
70% x 10 x 1
75% x 8 x 2
IIa. 1/2 KB Windmill
8/8 x 3
IIb.  Weighted Situps
30/20# x 15 x 3
9-6-3
Deadlift (255/185)
Burpee Bar Hops
HSPU
 
Crossfit
 
5 Rounds
9 DL (225/155)
12 Strict Chin Ups
15 HRPU
18 KBS (70/53)
21 Abmat Situps
Overhead Mobility & Stability Skills and Warm-Up
Strength + Conditioning
I. Power Clean
12min to build a heavy double
IIa. Push Press
70% x 10 x 4
IIb. Band Pull-Aparts
4x 20
10-8-6-4-2
Power Clean (135/95)
Power Jerk
 
Crossfit
1-Mile Row
“Grace”
30 G2OH (135/95)
1-Mile Row
Strength & Conditioning 5:30am, 4pm
I. Back Squat
65% x 12 x 1
70% x 10 x 1
75% x 8 x 3
IIa. Double KB Farmer Lunge
20 steps (53/35lb) x 3
IIb. Pallof Press Hold
(can add OH reach or ABC’s movements if wanted)
3x 30-45″
4 rounds for time:
15 A.KBS (53/35)
20 Goblet Squats
25 Double Unders
Crossfit
12′ Every. Other. Minute
10 Bodyweight Back Squats
-2 min rest-
12′ AMRAP
10 Burpee-Wall Balls (20/10#)
15 Toes to Bar
20 Double Unders
Crossfit 
Overhead Squat
4-4-3-3-2-2
Back Squat
3-3-3-3-3
9’ AMRAP
10 Burpee Box Jumps
20 Abmat Situps
Strength & Conditioning
I. Overhead Squat
75% x 4 x 1
80% x 3 x 2
85% x 2 x 2
II.  Back Squat
85% x 3 x 5
IIIa.  Unbalanced Walking Lunges
53/35 x 12 steps x 3
IIIb.  T-Spine Extensions
20 reps x 3
3 rounds of:
20 Alternating Step-Ups (44/26#)
15 Abmat Situps
10 Burpees