Friday

CrossFit Return – WOD

Part A

1. Pull ups work:

> 20 = 8 x 8 reps

15+ = 8 x 6

10+ = 6 x 6

5+ = 8 x 4

3+ = 8 x 2

2 = 10 x 1

30 sec rest between sets*

Scale with band with same reps – Chest 2 Bar

In between sets, complete 5 sets of 8 Renegade rows e/a

Metcon

Metcon (Time)

3 Rds

3 Lane runs

20 Single Arm DB Push press

4 Bar Muscle ups/ Ring Muscle ups

1 min rest

See Full Workout

Thursday

CrossFit Return – WOD

Part A

Deadlift (x 6)

Work up to a set of 6 Touch & go reps

Then complete 3 x 10 @ 80% of above

S/S HSPU – Work up to max Deficit x 3 reps

or Pike push ups x 10+ reps

Metcon (AMRAP – Rounds and Reps)

90 sec amrap, 30 sec rest x 7 rds

6 HSPU

9 Deadlifts 90/60

12 Box jumps

See Full Workout

Wednesday

CrossFit Return – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

4 x 5 min Amraps (2mins rest)

1. 250m Row

10 DB Thrusters

2. 1 Lane runs

8 DB Hang Clean & jerk e/s

3. AB 12/9 cals

DB Burpees x 10

4. 2 Lane runs

8 DB Snatch e/s

Part B

3 Rounds

Max Knee raise hold from Rig

Into Max Knee raises

Into Max Hollow Hold

Rest as required*

See Full Workout

Tuesday

CrossFit Return – WOD

EMOM 15

1. Ring Dips x 10 (Banded)

2. Single Arm press x 6 e/s

3. Ring Dip hold x 30 sec

Metcon

Metcon (Time)

For time

50-40-30-20-10

Doubleunders

25-20-15-10-5

Wallballs

10 Push ups after e/s

Part C

Finisher:

3 mins Max cals on Assault bike

See Full Workout

Monday

CrossFit Return – WOD

Part A

Back Squat (8,8,8,8,8,10)

Every 2 mins x 6 sets

Tempo back squat (5 sets of 8, last set 10+reps)

*3 sec down, 1 sec pause

Front Rack Lunge (x 12)

Every 2 mins x 3 sets

Front rack lunge x 6 e/l

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min amrap

15 Air Squat

5 C2B

15 Box jumps

5 C2B

See Full Workout

Sunday

CrossFit Return – WOD

EMOM

6mins + 6mins

30 sec max reps, 30 sec rest x 6Rds each movement

1. doubleunders or practice

2. HSPU/ Handstand hold/ kick ups

Metcon

Metcon (Time)

For time – 18min cap

60 DB Snatch (22/15kg)

50 Wall balls (10/6kg)

40/30 cals on an erg

30 Burpees

30 OH lunge e/a (22/15kg)

See Full Workout

Saturday

CrossFit Return – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3 – 21min Amrap

Partner 1: Assault bike 18/12 cals

Partner 2&3

60 DB cleans

30 DB box step over

60 push ups

30 DB box step over

1 works, 1 rests, swap when partner is finished on the bike

See Full Workout

Friday

CrossFit Return – WOD

Part A

16 min EMOM

1. Push press x 6

2. Kipping x 8-10 (Big kips)

Building the weight across each set

Push Press

Metcon

Metcon (Time)

4 RFT

7 C2B/ 5 BMU

10 Push press

5 Front lunges e/l

40 double unders

1 min rest

Part C

Roll calves x 1 min each side

Calf stretch against rig x 30 sec e/s

Can openers x 5 e/s

See Full Workout

Thursday

CrossFit Return – WOD

Part A

18 mins

1. Farmers carry x 2 lengths + 6 KB Deadlifts either side

2. Barbell RDL x 8-10

3. Handstand wlk x 2 lengths

Metcon

Metcon (No Measure)

6min EMOM

Burpee Box jump x 8-10

2 min rest

6 min Emom

AB cals 10-12

See Full Workout

Wednesday

CrossFit Return – WOD

Metcon

Metcon (5 Rounds for time)

Every 6 mins x 5 rounds

3 Lane runs/ 400m row

30 WallBalls

20 DBSnatch

15 T2B/Anchored Situps

Rest reminder of time
*Mix up modality each round between running and rowing

Part B

8 mins

Tabatha Russian twists

Into

Tabatha plank

See Full Workout