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12-4-2016 CrossFit Return, Douglas, Cork

A 5 Rounds

G1

5 x Press

rest 30 secs

Scap Push Up x 6 + Max Push Ups

rest 30 secs

Hollow Rock x 30-45 secs

Rest 90 secs, Hip Mobility

G2 Press (Off 90% 1RM)

3@ 80%, 3@85%, 3+@90%

superset with 30-45secs elevated Plank

rest 30 secs

10 x Banded Reach Through’s

B WOD – 3 RFT (12min Cap)

2 Lane Runs

16 Thrusters (30/20) (Every Time you drop Bar, add 2 burpee bar hops when you get onto them)

8 Burpee Bar Hops

Score= Time + extra burpees

 

Finisher : Roll Lats + stretch out hips

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11-4-16 Back Squat, CrossFit Return, Douglas, Cork

A 5 Rounds

G1

5 x Back Squat

rest 30 secs

10 x Reverse Lunge E/L

Rest 30 secs

Max Pull ups/ 5 x Negatives/ Max Hold + 10 Ring Rows

5 Scap Pull Ups or 5 Kips (Ask Coach what you should do)

Rest 90 secs, Upper Back Mobility, ask coach for option

G2 Back Squat (Off 90% 1 RM)

3@ 80%, 3@85%,3+@90%

Superset

10 x Front Foot Elevated Split Lunge (Vertical Shin)

6-10 Weighted/Tempo Pull Ups/ Max Pull Ups

+ 5 Hips To Bar Kips

Rest 2 mins

B WOD 5 RFT

6 C2B Pull Ups/Pull Ups/ Ring Rows

8 Front Squat 50 KG/35KG

12 Air Squat +Box Jump

 

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8-4-16 CrossFit Return, Douglas Cork

A 5 Rounds

G1

3 X Power Snatch

rest 30 secs

10 Overhead Squats with an Empty Bar or Stick (Working on Movement)

Rest 30 secs

5 X Deadbugs E/L

Rest 90 secs, Upper Back Mobility

G2 (Only if you have tested Snatch at least twice, are you in G2)

Build to a heavy snatch in 20 minutes

Mobilise between reps. As per, technique trumps weight!

WOD – 9 Min AMRAP (G1)

30 Double Unders /  50 Skips

15 Air Squats

5 Hang Power Snatch

 

G2 – 9min CAP  30 Snatch for Time, talk to your coach about a weight. ( Challenge ,maintain quality of reps)

 

 

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7-4-16 Thursday, CrossFit Return, Douglas, Cork

A

G1 5 Rounds

7 x Deadlift

rest 30 secs

Max x Chin Ups / 5 x Negatives / Max Hold + 10 Supine Ring Rows

rest 30 secs

15 x Clams e/l

Rest 2mins, mobilise

G2 (Off 90% 1RM,No dumping bar from top of Rep,use each lift)

5@75%,5@80%, 5+@85%

S/s 6-10 x Weighted Chins/ 6-10 Tempo Chins

rest 30 secs

15 x Clams e/l

Rest 2 mins, mobilise

WOD- 5 RFT (12min CAP)

21 Russian Swings

15 Box Jumps

9 HSPU / 12 Push Ups

Finisher: Spend 5 Mins Stretching Calfs,Hips and Hamstrings

 

 

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6-4-16 Big Wednesday CrossFit Return, Douglas, Cork

A 15 min EMOM

1. 2 Power Snatch + 1 Overhead Squat (Build weight through EMOM, record weight)

2. Handstand Hold accumulate 40 secs / 2 x Wall Climbs

3. 6-10 Dips (upscale to weighted) / 6-10 challenging Push Ups (Upscale to tempo)

B WOD 6 Rounds, in 2 mins

1 Lane Run

12 Wall Balls (10/6)

Max Burpees

Rest 90 secs (Get Control of breathing within rest,aim to recover,and go all out again)

 

Record most and least Burpees, attempt to maintain throughout.

 

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5-4-2016 Tuesday, CrossFit Return, Douglas, Cork

A

G1 5 Rounds

Press x 7 (Finish reps with push press if you fail)

rest 30 secs

KB row x 12 E/A

rest 30 secs

Screwdrivers x 10 E/A

Rest 90 secs, Pecs + Lats roll

G2 Press (Off 90% of 1rm)

5@75%, 5@80%, 5+@85%

S/s with KB Rows x 12 E/A

Rest 30 secs

Screwdrivers x 10 E/A

Rest 2mins, Rolls Pecs+lats

B WOD 15min CAP

9-8-7-6-5-4-3-2-1

Push Press (No Jerk) 50/35

Down Up Bar Hop

After each set, 5 C2B / Pull Ups/ Ring Rows

Finisher: Tabata Hollowrocks, last one max hold

 

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4-4-16 Monday, CrossFit Return, Douglas , Cork

We are starting a new 8 week cycle today. G1, please ensure your reps are technically sound, but challenging all the same. Please note your scores at the end of the session. G2, you will be working off 90% of your new 1RM scores from last week.

We will be practicing our ‘kipping’ in Part A’s, but don’t forget that strict pull ups will still be the priority so ensure you get your reps done!

A G1 – 5 Rounds

7 Back Squat

rest 30 secs

Glute Bridges x 10

rest 30 secs

Max Strict Pull Ups + 5 kips / Pull up Hold + Ring Rows/ 3-5 Negatives

rest 90 secs , Upper back mobility

G2 (Working off 90% of 1RM)

Back Squat

5@ 75%, 5@ 80%, 5+85%

rest 30 secs

Front Foot Elevated Split Squats x 10 E/L

Rest 30 secs

Weighted Pulls Ups x 6-10/ Max Pull Ups + 5 Hips To Bar Kips

rest 90 secs, upper back mobility

B WOD 10min AMRAP

6 T2B/k2E/ 6 Push Ups (g1)

8 Hang Power Cleans 50/35kg

10 Front Rack Lunges (5 e/l)

Finisher: Couch Stretch 3mins E/L

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