Partner Saturday

CrossFit Return – WOD

Part A

35min: Metcon (Time)

Partner WOD

5 – 4 -3 – 2 – 1

– Lane Runs

50 – 40 – 30 – 20 – 10

– Pull Up

– Goblet Squats (24/16kg)

– HSPU/Push ups

– KB Swings (24/16)
Complete Lane runs in a pair but break up the other movements as you see fit. One person works, one person rests.

Part B

Finisher

3 Rds (4 mins)

– 30 sec Hollow Hold

– 30 sec Superman

– 30 sec Rest

See Full Workout

19.1!!!

CrossFit Return – WOD

Part A

Core 2

5 Rounds

30secs T2B

30secs Rest

30secs Russian Twists

30srcs Rest

30secs Hollow Rock Hold

30secs Rest

Scale T2B with T2IB or Leg Raises

Part B

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

See Full Workout

Technical Thursday

CrossFit Return – WOD

Part A

Clean (22 Mins )

Fitness:

Power Clean x 6 w/ 2 sec pause in catch position

Oly:

Complex – 2 Clean + 1 Hang Clean + 1 Front Squat

s/s both groups:

Overhead Plate Hold (Accumulate 30 sec)

Part B

Metcon (Calories)

6 Minute Per Station

– 3 Mins Max Calories

– 1 Min Max Jumping Air Squats

2 Mins Rest

* Repeat until you have used all three ERGs

** Score is total calories burned

See Full Workout

Big Wednesday w/ a Friend

CrossFit Return – WOD

Part A

Metcon (Time)

Teams of 2 (40 min cap)

3 Rds

– 30 Alt DB Snatch (22.5/15kg)

– 40 Wall Balls (10/6kg)

– 40 Box Jumps (24/20″)

Then

– 70/50 Cal Bike or Ski

2 Rds

– 30 Alt DB Snatch (22.5/15)

– 40 Wall Balls

– 40 Box Jumps

Then

– 70/50 Cal Bike or Ski

1 Rd

– 30 Alt DB Snatch (22.5/15)

– 40 Wall Balls

– 40 Box Jumps

Then

– 70/50 Cal Bike or Ski
1 person works while other person rests

share the reps!

Part B

Finisher

3 Rds (5 1/2 mins)

– 30sec Side Plank (Right)

– 30sec Plank

– 30sec Side Plank (Left)

-30sec Rest

See Full Workout

Deadlift Tuesday

CrossFit Return – WOD

Part A

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

Part B

Deadlift

25 Mins

– Deadlift 5 x 5

*Keep tight form, drive with your legs, brace your core, engage your lats and go heavy!

And

PULL – pick an option depending on skill & strength level:

– sled pulls x 2

– lying rope climbs x 4

– legless rope climbs x 1 or peg Board x 1

Part C

Metcon (No Measure)

9 Min EMOM

1) KB Swings x 20

2) Air Squats x 20

3) HSPU/Push Ups x 8

See Full Workout

Pressing Monday

CrossFit Return – WOD

Part A

20 mins

– Strict Press

5, 5, 4, 4, 3

*Build weight progressively as you go. We will not be taking massive jumps in weight from set to set. Ensure your core stays tight throughout the movement.

– Frontal Raise (Fractional Plates)

* Using smaller plates, ensure no arching in the lower back as you get tired. Coach will go through the movement in detail at the start of class.

Part B

Metcon (Time)

For Time (16 min cap)

5 – 10 – 15 – 10 – 5

– Push Press (50/35)

– Burpee Bar Hops

2 Lane runs after each set

See Full Workout

17/2/19 – Train with a Buddy

CrossFit Return – WOD

Metcon – Partner WOD

Partner workout

One works while one rests, break up the reps anyway you want

For Time

Erg 1

Then

2 Rounds for time

50 KB Lunges 24/16kg (25 each leg)

20 Burpee Box Jumps 24/20″

Then

Erg 2

Then

2 Rounds for time

50 Goblet Squats 24/16kg (25 each leg)

20 Burpee Box Jumps 24/20″

Then

Erg 3

Then

2 Rounds for time

50 KB Swings 24/16kg (25 each leg)

20 Burpee Box Jumps 24/20″

Erg 1 – 100/80 Cal Row

Erg 2 – 80/60 Cal Bike

Erg 3 – 80/60 Cal Ski

Rotate through the ergs through the workout. Which ever erg you start on move to the next one in a clockwise order

Time Cap 35min

Optional Finisher – Tabata plank

See Full Workout

16/2/19 – Saturday Banter

CrossFit Return – WOD

Core 2 (Max reps)

5 Rounds

30secs T2B

30secs Rest

30secs Russian Twists

30srcs Rest

30secs Hollow Rock Hold

30secs Rest

Scale T2B with T2IB or Leg Raises

Metcon

For Time

50 Wall Balls 10/6kg

Then

3 Rounds for time

15 Hang power Cleans 42.5/30kg

12 Push Press 42.5/30 kg

3 Lane Runs

Then

50 Wall Balls 10/6kg

17min Cap

See Full Workout

15/2/19 – Friday Open Workout

CrossFit Return – WOD

Part A

CrossFit – Power Snatch – 5×6

Focus on a good catch position (hips back) and good timing under the bar (don’t muscle the bar up)

Oly – Work to a challenging 3 Rep Max Power Snatch

Note – only increase the weight if the reps look good, if you doing the splits in the catch position and you are doing a limbo to get uner the bar you have reached your mobility limit and no amount of lifting the bar badly will fix this

Both groups to do 5 slow narrow grip overhead squats, this is an extremely hard movement to so don’t force it the movement. The bar should always be over the centre of your foot

Metcon

13.2 – 17min Amrap

40 Burpees

30 Snatch 35/30kg

30 Burpees

30 Snatch 60/40kg

20 Burpees

30 Snatch 75/50kg

10 Burpee

Max Snatches 90/60kg

Scale the weight to suit you

ie 25/15kg to 30/20kg to 35/25kg

Please have your plates organised to change during the workout before the workout starts

Other scaling options:

Do power cleans if that movement is easier for you

Do the same weight throughout the workout

If you are completely unsure, talk to the coach and they will guide you on what to do

See Full Workout

Thursday ❤❤❤

CrossFit Return – WOD

Happy Valentine’s all

Part A

Pulling Practice!

6 min EMOM

12 banded kips (SLOW!)

Or 5 banded bar MUs

Or 3 muscle ups

Rest 1min

6 min EMOM

10 ring rows (challenge your movement, s/b hard at rep 7on)

Form trumps speed here guys so keep it all controlled, strict and challenging!

Part B

Metcon (Time)

5RFT:

– 20 KB swings (24/16kg)

– 30 jumping lunges (15 e/l)

– 20/14 cals SKI/ BIKE or 24/18 cals ROW

18 min cap

See Full Workout