Author Archive

CrossFit Return – WOD

Back Squat (5,5,4,4,3)

Tempo, with pause.

Its how you move, ladies + gents.

S/S

10 x Banded Face Pulls

30 sec x Ring Plank

30 sec Pull Up Hold

Rack Position Mobility

Metcon (Time)

For Time (12min CAP)

4 Rounds

9 Burpee Bar Hops

8 Pull Ups / Ring Rows

7 Front Squats (50/35)

then Sprint 3 Lane Runs

See Full Workout

CrossFit Return – WOD

Hang Power Clean (3 x Hang Power Cleans )

Superset with

Pistol Work

3-5 Pistols

Scale with Boxes/ Bands/Lunges (Ask coach for progression)

Kipping Practice for T2B /K2E/ Scap Mobility + Hollowrocks

Metcon (AMRAP – Rounds)

13min AMRAP

3 Hang Power Cleans+ 3 Front rack lunges E/L (60/40)

9 T2B / k2E/ Leg Raises

12 Down Up Box Jumps

rest 1min

See Full Workout

CrossFit Return – WOD

Part A

4-5 Rounds

6 x Banded Reverse Spilt Squats E/L

8 x Floor Press / 8 x DB Bench Press

45s x Elevated Plank (Add Weight)

4RFT: Metcon (Time)

Run 2 Lane Runs

10 Push Press 50/35

15 Wall Balls

Rest 1min
19min CAP

See Full Workout

CrossFit Return – WOD

Deadlift (4,4,3,3,2)

These are TEMPO,friends!

Superset

3-9 x c2b Pull Up/ Pull Ups/ Ring Pull Ups

6-8 x Tuck Ups + 30 sec Hollowrock

Metcon (Time)

Parter WOD YGIG 5 Rounds Each (15min CAP)

5 Deadlifts

7 Burpee Box Jumps

35 Double Unders/ 70 Skips
T’n’G Deadlifts

See Full Workout

CrossFit Return – WOD

Part A

15min EMOM

1.8 x Front Rack KB Squats

2. 20 sec Side Plank/ Upsacel To Star Side Plank with KB

3. Bike 12/9 Cals / 15/12 Cal Row

Metcon (AMRAP – Rounds)

12min AMRAP

(Move well, focus on quality, this is not a gassy WOD)

1 Legless Rope Climb / 5 Chin Ups / 10 Supine Ring Row

3 x Wall Climbs / 8 Push Ups

4 x TGU (2 x E/S) with 2 Reverse Lunges E/L After Each Rep

See Full Workout

CrossFit Return – WOD

Part A

15mins 4 Rounds

1 x Wall Climbs with Pause @ Top for 10secs (Upscale to Shoulder Taps)

4-6 x Strict T2B/T2Rings 30 Sec Knee Raise Hold/10 x Leg Drops

6 x Side Plank Clams with 3sec Pause / Rep

20mtr KB Overhead Carry

Metcon (Time)

5 Rounds (25min CAP)

8 Hang Power Clean (60/40)

12 Down Up Bar Hops

6 DB/KB Push Press E/A

30 sec Hollow Rock/10 T2b or K2e (Only if kipping)

Rest 2 mins

See Full Workout

Tuesday

CrossFit Return – WOD

Shoulder Press (8,7,6,5,5)

Superset with

8 x KB Rows with band Around Knees

4 x RDL E/L No Weight

30-45 Sec Weighted Plank

Metcon (Weight)

Every 3mins for 15mins

16 Wall balls

12 Burpees

6 Hi Box Jumps

See Full Workout

Monday

CrossFit Return – WOD

Back Squat (5 x 3 )

A.Running Clock 0-30

Every 3 mins for 15

3 sec Tempo, no pause this week

20-30 sec Accumulated KB Tuck

8 x Draw the Swords with 1.25/2.5 KG

B. Mins 20-30

3-4 rounds

8 x Banded Reverse Lunges w/ DB E/L

30 sec Dip Hold on Boxes / Rings/ Elevated Plank On Palms x 30 secs