Thursday

CrossFit Return – WOD

E2MOM

10min: Shoulder Press (3,3,3,3,3)

8 -10 strict chin ups (add weight)

or

3 negatives

or

Max rig hold & 12 supine ring rows

10min: Push Press (5,5,5,5,5)

s/s explosive hip work w/

kneeling 2 standing x 3

or

broad jumps x 5

Metcon

Metcon (AMRAP – Rounds)

Partner 15min AMRAP

P1 – 3 lane runs

P2 – AMRAP

10 GTOH (20/10kg)

10 OH lunges (5e/l)

10 Box Jumps (24/20″)

Score = total rds between partners

See Full Workout

Wednesday

CrossFit Return – WOD

Skills

20 mins

G1 – handstand progression practice (kick ups, HS hold for 1min or pike push ups)

30 sec L-sit hold, progressions or hollow rock hold

5 single leg RDLs e/l

G2 – 8rds

5-8 strict handstand push ups

30 sec L-sit hold

5 single leg RDLs e/l (add weight)

Metcon

4mins x 4rds

30 front squats (50/35kg)

30 alternating DB snatch (22.5/15kg)

Max burpees in remainder

3mins REST

Score = total burpees

See Full Workout

Tuesday

CrossFit Return – WOD

A: Power Snatch (3,3,3,3,3 (not TnG))

3 sec pause in catch position

New lifters – hang power snatch, keep light and focus on overhead mobility

s/s T2B practice

unbroken reps

8-10 (volume)

OR

scale with

– 10 toes 2 imaginary bar

– 8-12 controlled kips (shoulders only)

– 12 slow scap pull ups

WOD

B: Metcon (No Measure)

12 min EMOM

1) 5 Power Snatch (50/35kg)

2) 12 down up bar hops

See Full Workout

Monday

CrossFit Return – WOD

Metcon (Time)

In pairs

Complete for time (40min CAP)

150 Wall Balls

Run 3 Lane Runs Together

REST 3 MINS

120 KB Swings

Run 3 Lane Runs Together

REST 3 MINS

100 Burpees

Run 3 lane Runs Together

See Full Workout

Saturday Skills

CrossFit Return – WOD

15min: Split Jerk (4 x 3 )

New lifters focus on Push Press

If you have not yet learned Push Jerk, please ask coach to help you out here.

Double Under Practice

10 x Deadbugz

20min: CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
Rx kgs:

60/37.5

82.5/52.5

102.5/65

125/80

142.5/92.5

Athletes can also complete each rd not as an AMRAP but for time, resting the remainder of the 4mins

All 5rds are at 15 cleans and the same weight (50/35)

Scale:

T2B with T2IB or weighted sit ups

DUs with 100 skips

Clean with power clean or hang power clean

See Full Workout

Friday

CrossFit Return – WOD

Sumo Deadlift (5,4,3,3,3)

3-8 Tempo Pull Ups (2secs up, 2 Down)

8 x Hip Openers E/S

20-28

4 Rounds

30 sec Weighted Side Plank E/S

Kipping Practice/ Max Unbroken Kipping/Butterfly Pull Ups

rest 90secs

Metcon (AMRAP – Rounds and Reps)

12 Min CAP

0-3 Mins

30 Burpees

then (Even If burpees are not finished)

mins 3-12 (9min AMRAP)

6 Deadlifts (100/70)

9 Pull Up/ Ring Rows/ 3-6 Muscle Ups

21 Air Squats

See Full Workout

Thursday

CrossFit Return – WOD

Front Squat (5,5,5,4,4,)

Complete reps every 3 Mins

After Reps

10 x Can Openers

10 x Banded Pull Downs E/A + 8 Banded Reach through E/A

16-24

3 Rounds

8 x TYI

2 x TGU E/S

Metcon (Time)

7 RFT (12min CAP)

7 Thrusters (40/30)

7 Down Ups

7 Box Jumps

Part C

3 Rounds

30 sec Plank

30 sec Hollow rock

30 secs Rest

3 Rounds

40 sec Hip Flexor Stretch E/S

10 Dislocates

10 Good Mornings

See Full Workout

Big Wednesday

CrossFit Return – WOD

Metcon (AMRAP – Rounds)

Running Clock (45mins)

0 – 11 4 Rounds Not For Time

8 x RDL E/L

4 x TGU Sit UP E/S

14-22min (8min AMRAP)

12 DB Snatch E/A

12 Overhead Lunge (5 E/A)

6 HSPU/ 8 Push Ups

25-33 (8min AMRAP)

2 Lane Runs

15 Wall Balls

12 Box Jumps

9 Burpees

37-45 (8min AMRAP)

6 t2b/ Sit Ups weighted

6 Pistols/ 6 Box Step Ups

6 C2B/ Pull Ups/9 Ring Rows

12 Air Squats

See Full Workout

Tuesday

CrossFit Return – WOD

Power Clean (3,3,3,3,3)

Over 15 mins, Build to 3 solid reps

15-25

3 Rounds

5 Barbell Rollouts/ 40 sec Hollow rock

8 x Single ARm Half Kneeling Press

Metcon (Weight)

15min EMOM

1. 5 Power Cleans

2. 10 Front Rack KB Reverse Lunges

3. 15/12 Cal Row/10/6 Cal AB

See Full Workout