Technical Tuesday

NB – going forward we will be giving you the option to

work on either your Snatch or Clean rather than having to

do Snatch (we know you don’t like it!!).

If mobility is an issue stick to Cleans and work on overhead

mobility between sets but if you’re comfortable with

Snatch then please continue with it ūüôā

Part A – 15 mins

Build to a heavy weight for complex:


Lift: Hang Power Snatch x 5 (3 sec pause in catch)

or Hang Power Clean x 5 (3 sec pause in catch)


Oly: 1 Snatch + 1 Hang Snatch or 1 Clean + 1 Hang Clean

then 8 min EMOM

5 Reps @75% of A

or work on barbell cycling

Part B – WOD

For Time – 12 min cap

  • 500/400m Row/Ski or
  • 1.6/1.1km AB

Then 6 Rds

  • 6 Hang Power Snatch (50/35kg)

or Hang Power Clean and Jerk

  • 6 Overhead Squat / Front Squat
  • 6 T2B / 12 Anchored Sit Ups


  • 500/400m Row/Ski or
  • 1.6/1.1km AB

The aim here is to hit the same time on the erg at the

beginning and end of the WOD.

See Full Workout

Squat Monday

Happy Monday

A great start to a new week!  This week chat to your coach about

goals and upscaling movements to match your abilities.

Part A – 22 mins

Back Squat x 3 (tempo with 3 sec pause at bottom)

Newer lifters back squat x 6 (no pause)

s/s handstand practice

  • Max Strict HSPU (2 abmats max)
  • Max kipping HSPU
  • Pike Push Ups x 8 and practice kick up to wall

New to handstands? Use the crash mat to be come confident at kicking up and falling safely

Focus on shoulder mobility to be in safe, comfortable position upside down – ask coach for a stretch!


Part B – WOD

4 RFT (14 min cap)

3 lane runs

15 Box Jumps (24/20″)

12 Power Cleans (60/40kg)

See Full Workout

Lunging Sunday

Part A Р20 mins 

DB Walking Lunge x 10 e/leg

(as heavy as possible with FORM – chest up, shoulders back, push to standing through front heel)


Rope Climbs x 3

OR Peg Board x 3

OR lying rope climbs x 3 (controlled)

– Upscale rope climbs to legless

РRope Climb Technique!!  Use legs rather than relying on arms.

РNew to rope climbs?  Practice foot lock and control

Part B – WOD

20 min AMRAP

  • Run to the gate and back
  • Deadlifts x 20 (60/40kg)
  • Prisoner Box Step Ups x 20 (24/20″ with 10 e/leg)
  • HSPU/Push Ups x 15
See Full Workout

Partner Saturday

Tell your family and friends about BikeRowSki, ask your coach about the buddy passes !!

Part A – WOD

30 min AMRAP – In Pairs

  • 150/120 Cals

To be completed in 10 cal increments

Then In Remaining Time You Go, I Go:

  • 5 Burpee Box Jumps (24/20″)
  • 10 Single Arm DB Clean + Jerks (22.5/15kg) 5 e/arm
  • 16 Overhead Lunges w/ DB 8 e/leg
  • 10 Pull Ups/ banded C2B/ 15 ring rows

i.e. P1 Completes 5 BBJ, then P2 completes 5 BBJ

then onto next movement.


Part B – Finisher

4 Rds

15 Barbell Bicep Curls

10 Barbell Skull Crushers


See Full Workout

CrossFit Open 20.2


Happy Friday folks!! Have you tried BikeRowSki yet? If not and you want to tell your coach today, they will make it happen!

Workout 20.2

20min Amrap


4 dumbbell thrusters 22.5/15kg
6 toes-to-bars
24 double-unders


4 dumbbell thrusters 15/10kg
6 hanging knee raises
24 single-unders

See Full Workout

Technical Thursday

Part A Р23 mins 

In 15 mins: CLEANS


Hang Power Cleans x 5 (3 sec pause in catch position)

Focus on elbows high, chest up and hips back


Build to a heavy Clean x 1 (No missed lifts – Not a 1RM)

Then 8 min EMOM

  • Hang Power Clean x 6
  • Clean x 2 @80% of A


Part B – WOD

For Time – 14 min cap

30 – 20 – 10

Front Squat (42.5/30kg)

Push Press

Burpee Bar Hops

See Full Workout

Big Wednesday

Part A – WOD

For Time – 35 min cap

1 Rnd

  • 60 Wall Balls (10/6kg)
  • 40 DB Snatch (22.5/15kg)
  • 20 Down Ups
  • 3 Lane Runs

Rest 3 mins

2 Rnds

  • 30 Wall Balls
  • 20 DB Snatch
  • 10 Down Ups
  • 2 Lane Runs

Rest 3 mins

3 Rnds

  • 15 Wall Balls
  • 10 DB Snatch
  • 5 Down Ups
  • 1 Lane Run
See Full Workout

Core Tuesday

Please talk to your coach on how you can avail of the

CFR member rate for BikeRowSki

Part A – 20 mins

Accumulate 6 Rnds

  • T2B / T2IB / Kipping x 10

Work through the technique and hit a consistent

mark on every rep

  • Weighted Sit Ups x 15
  • Double Unders / Attempts x 50

Work on timing, staying on balls of feet and jumping

straight up and not tucking heels behind you


Part B – 18 min EMOM

  1. 1 Lane Run or 10/7 Cals
  2. Thrusters (42.5/30kg)
  3. Burpee Bar Hops x 12
See Full Workout

Front Squat Monday

If you want to avail of our members only discount

for BikeRowSki please talk to you coach on how you

can do this

Part A – 22 mins

Front Squat x 4 (w/ 4 sec pause at bottom)

Newer lifters keep work on control throughout the

movement and don’t worry about the pause


Pike Push Ups/ HSPU x 8-10 reps

(Focus on putting as much weight over shoulders as you can)


Part B – WOD

14 min AMRAP

  • DB Front Squat x 15 (22.5/15kg)
  • Box Jumps x 20 (24/20″)
  • Calories x 25/20
See Full Workout

Deaadlift Sunday

BikeRowSki is now up and running and classes can be booked

through the BikeRowSki app. All our CrossFit Return members

are eligible for an exclusive discount. Please download and sign-up

to the BikeRowSki app and talk to your coach about how to avail of

these discounts.


Part A – 20 mins

Barbell RDL x 8 Reps

(Keep shoulders and lats tight, slight bend in knee and

hinge from the hip)

Strict Pull Ups / Negative Pull Ups x 6 Reps

(Add weight to Pull Ups for a greater challenge)


Part B – WOD

5 RFT – 13 min cap

  • Deadlifts x 12 (80/60kg)
  • Prisoner Box Step Ups x 10(24/20″) 10 e/leg
  • Down Up Bar Hops x 12


See Full Workout