Core and ERGs

CrossFit Return – WOD

Part A

Core 2

5 Rounds

30secs T2B

30secs Rest

30secs Plate Sit-ups

30srcs Rest

30secs Flutter Kicks

30secs Rest

– Scale T2B with T2IB or Leg Raises

– Keep plate over head in sit up, no throwing plate forward

– Ensure flutter kicks are moving from the hips and not the knees

Part B

20min: Metcon (Calories)

Bike and Ski ONLY

In a pair complete:

P1 – 45secs Max Calories

P2 – Rest

Keep swapping until you have 6 rds done each.

Rest 2 Minutes and change ERG and complete the same:

P1 – 45secs Max Calories

P2 – Rest

Keep swapping until you have 6 rds done each.

See Full Workout

Big Wednesday

CrossFit Return – WOD

Reminder!!

This coming Saturday we will be attending the Spirit of the City Festival. Promises to be great fun.

Part A

Metcon (Time)

For Time (34 mins)

10 Min AMRAP

– 5 Bar Muscle Ups/ C2B/ Pull Ups

– 10 Front Rack Lunges e/leg (42.5/30kg)

Rest 3 Mins

10 Min AMRAP

– 15 Hang Power Cleans (42.5/30kg)

– 15 Push Ups

Rest 3 Mins

10 RFT (8 min cap)

– 5 Thrusters (42.5/30kg)

– 5 Burpees

Abs Finisher

Tabata Russian Twists (20 sec on, 10 sec off x 8)

See Full Workout

Push Tuesday

CrossFit Return – WOD

Part A

Pushing Strength

6min EMOM

– Ring Dips/Push Ups x 10

Rest 1 Min

6min EMOM

– 15 Banded Tricep Extensions

Part B

Metcon (No Measure)

20 Min EMOM

1) 18 KB Swings (24/16kg)

2) 40 sec Hollow Hold

3) 6 DB Box Step Overs e/leg (15/10kg x 2)

4) 40 sec Handstand/Wall Climb hold or Plank

Number athletes 1 – 4 and start at these stations

See Full Workout

Leggy Monday

CrossFit Return – WOD

Part A

18min: Front Squat and Split Lunge

Every 3 mins x 6 Rds:

– 6 Front Squats

– 6 Rear Foot Elevated Split Lunge e/leg

* Warm up to a working on the front squats so we will only be taking small jumps each round. We want to be working hard for all 6 rounds. Focus on a strong squat position and elbows nice and high. This will make your catch position easier when we work on our cleans.

** Rear foot on a box for the split lunge. Keep your front knee over the mid foot / heel and keep an almost vertical shin. This will targer more glutes and hamstrings. Add a DB in each hand if this is easy.

Part B

Metcon (Time)

4 RFT (16min cap)

– 3 Lane Runs

– 15 Deadlifts (80/60kg)

– 15 Down/up Bar Hops

See Full Workout

Press Sunday

CrossFit Return – WOD

Part A

Press 2

Every 3 minutes x 6

– Strict Press x 6

– KB Arm Bars x 4 e/arm

– Lying TYI’s with Fractional Plates x 6

Part B

Metcon (Time)

For Time (18 min cap)

– Buy in: 60 Wall Balls (10/6kg)

Then:

15 – 12 – 9 – 6 – 3

– Push Press (50/35kg)

– T2B / T2IB / Leg Raises

Then:

Buy Out: 60 Wall Balls

See Full Workout

Partner Saturday

CrossFit Return – WOD

Part A

Metcon (AMRAP – Reps)

26 min AMRAP

1 Rnd each, then switch

P1: 3 Lane Runs

P2: AMRAP Ground to Overhead (60/40kg)

Rest 1 min

1 Rnd each, then switch

P1: 3 Lane Runs

P2: AMRAP Front Squats (60/40kg)

Rest 1 min

1 Rnd each, then switch

P1: 3 Lane Runs

P2: AMRAP KB Swings (24/16kg)

Rest 1 min

1 Rnd each, then switch

P1: 3 Lane Runs

P2: AMRAP Burpees
Ground to Overhead can be Snatch or Clean and Jerk

Abs Finisher

3 Rds: 30 Sec On/ 30 Sec Off

Hollow Hold, 3 V sit Ups on 0-10-20 second

See Full Workout

Front Squat Friday

CrossFit Return – WOD

Part A

22Min: Front Squat (5 x 5)

Build to a heavy set of 5 reps but ensure good form throughout all your reps. This means you keep the chest up and elbows high. Take a deep breath and squeeze tight before each rep.

Kipping Progressions

We will work through progressions for kipping pull ups:

– Scap Pull Ups

– Small Kips through the shoulders

– Big Kips

– Pull ups

If you are comfortable with kipping pull ups we will upscale to C2B x 8

Ring Muscle ups x 4

or Bar Muscle ups x 4

Part B

20min: Metcon (Calories)

Every 2 mins x 3 Rds:

– 30 sec Max Effort

– 90 sec Recovery Pace

Rest 1 min and Move ERG

Score is total calories burned
Recover Paces

Bike – 52/40RPM

Row – 2:15/2:40

Ski – 2:20/3:00

See Full Workout

Technical Thursday

CrossFit Return – WOD

Part A

FIT: Power Snatch (5 x 6)

Focus on a good catch position with the hips back and chest up. We want the bar to travel close the body throughout the lift so make sure we don’t let it swing out from your hip drive.

Snatch (5 x 3)

We want to focus on speed under the bar in your snatch and not pulling too high. Ensure a solid catch position before standing up the rep.

Super set

Both groups work on narrow grip overhead squats x 10. Don’t let form deteriorate just to get depth. Make sure hips are coming back and the bar stays over your centre of gravity.

Metcon (No Measure)

5 min EMOM

– 5 Power Snatch

or

– 5 Snatch @ 80% of A

Part B

Metcon (AMRAP – Rounds)

12 min AMRAP

– 20 Alt DB Snatch (25/17.5kg) 10 e/leg

– 20 Single Arm Overhead Lunges (10 e/leg)

– 10 Burpees

If mobility is an issue for the overhead lunges then do goblet lunges with the same DB

See Full Workout

Big Wednesday

CrossFit Return – WOD

Part A

Metcon (Time)

Get as far as possible in 40 mins

3 Rds

– 42 Wall Balls (10/6kg)

– 30 Ground To Overhead w/ Plate (20/15kg)

– 18 Burpees

2 mins Rest

4 Rds

– 20 DB Power Cleans (25/17.5kg x 2)

– 30 Pull Ups / Banded C2B

2 mins Rest

5 Rds

– 20/15 Cals Assault Bike

or 15/10 Cal Ski

– 100 Double Unders / 30 Down Ups to Plate

See Full Workout

7 Minutes in Heaven x 2

CrossFit Return – WOD

Part A

Pulling 2

6 Min EMOM

(Pick One Of the Following)

– 12 Banded Kips (Slow and controlled)

– 8 Banded Bar Muscle Ups

– 3 Muscle Ups

Rest 1 Min

6 Min EMOM

– 10 Supine Ring Rows (Elevate feet for greater challenge)

Part B

Metcon (AMRAP – Rounds)

7 min AMRAP

– 10 Push Press (42.5/30kg)

– 20 Alt Pistols/ Jumping Lunges (10 e/leg)

Rest 3 Mins

7 min AMRAP

– 7 (Banded) C2B/ Pullups

– 7 Thrusters (42.5/30kg)

– 7 Burpee Bar Hops

See Full Workout