Thursday

CrossFit Return – WOD

Part A

6 x RDL (Barbell)

Superset with

6 – 8 Single Arm Press with KB/DB (3 secs tempo)

10 x Pallof Press E/S

Mobilise

Metcon (Time)

4 RFT (13min CAP)

2 Lane Runs

21 Russian Swings

7 KB Push Press E/A

14 Box Jumps Step Down

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Big Wednesday

CrossFit Return – WOD

Part A

15minutes (3-4 Rounds)

6 x Pistols E/L / Overhead Reverese Lunges E/L

10 Mtr Bear Crawl Forward and Backwards

20 mtr Single arm Farmers Carry E/A

1 Wall Climb with Shoulder Taps

Metcon (Time)

Teams Of 3 (26minute CAP)

3 Rounds each , 1 works at a time

20/15 Cal AB

15 Front Squats (40/30)

10 Burpee Bar Hops

then

Run 3 Lane Runs as a team

See Full Workout

Tuesday

CrossFit Return – WOD

Floor Press (Build to a heavy 5 Reps)

Superset

KB L-Sit/L Tucks x 20-30 Secs

Scale With Knee Raise Holds or Hollowrocks

30sec AMRAP Ring Pull Ups /C2B /Pull Ups/ Holds + Negatives.

Ask coach for an option

Double Under Practice

Metcon (AMRAP – Rounds and Reps)

Partner Wod (YGIG) 12min AMRAP

50 Double Unders/ 100 Skips

9 Down Ups

8 Weighted Sit Ups/ T2B

7 Push Ups/ HSPU

See Full Workout

Monday

CrossFit Return – WOD

Back Squat (4 x 10)

Build to a challenging, but controlled set of 10, No spotters allowed. Be wise 😉

Superset 10 x Kb Row E/A / 10 x Sea Saw Rows

30 secs x Oblique Side Plank E/S

Metcon (AMRAP – Rounds and Reps)

In 10 Mins

100 Wall Balls

In remainder of time

AMRAP

10 Alternating DB Snatch

10 Box Jumps

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Friday

CrossFit Return – WOD

Sumo Deadlift (5 x 6)

Superset

3 Weighted Pull Ups + 2 C2B Pull UPs + Max Pull Ups

or

3- 5 of listed

or

Negative Reps

Or

Holds + Ring Row

10 x Clams E/S

Mobilise Hips + Practice Kipping

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Scale with Banded Pull Ups+ Ring Rows

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Thursday

CrossFit Return – WOD

Front Squat ( 5 x 5)

Superset

8-12 S.A Floor Press E/S in Glute Bridge

10 x Renegade Rows

6-10 KB Sit Ups

Double Under Practice

Metcon (Time)

Squatting Annie (12min CAP)

50-40-30-20-10

Double Unders

Air Squats

Every 2 Mins 5 Down Ups

See Full Workout

Big Wednesday Test Week

CrossFit Return – WOD

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
30min CAP

Part B

3 Rounds (8mins)

1 Min Hip Flexor Stretch E/S

1 Min Calf Stretch E/S

30 sec Pec Stretch E/S

See Full Workout

Tuesday

CrossFit Return – WOD

Power Clean (5 x 3)

New Lifters Hang Power Clean

G1 3 Sec Pause @ Knee

G2 1 x High Pull + 1 3 sec Pull to knee + 1 Power Clean

Superset

6-10 Scap Pull Ups + 5 Rainbow E/S

5 x KB RDL E/S

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

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Monday

CrossFit Return – WOD

Push Press (5 x 3)

New Lifters (Push Press)

G1: 5 x 3 Push Jerk

G2: 5 x 3 Split Jerk

Superset with

10 x Single Leg Glute Bridges E/L

1 x Wall Climb + Shoulder Taps

30 Sec Hip Flow

Metcon (AMRAP – Reps)

3 x 3 Min AMRAP

1.

10 Push Ups (Upscale to 6- HSPU)

10 Goblet Squats (32/24)

rest 90

2.

10 Down Ups

10 Jumping Lunges

rest 90

3.

10 Russian Swings

10 Burpees

See Full Workout