Saturday

CrossFit Return – WOD

Metcon

Metcon (Time)

In Teams of 3 complete (25 min Cap)
5 Rounds each of 15/10 Cals AB

Then

100 KBSwings

60 Power cleans

100 Box Jumps

60 Front Squats

100 Doubleunders

60 Deadlifts

Run to the gate and back together

Part B

Tabata Hollow hold v Plank hold

See Full Workout

Friday

CrossFit Return – WOD

Part A

Complete 4-5 Sets in 20 mins:

1. Pike Push ups x 5-8 reps (Either knees or feet)

2. Negative Pike Push up into Kipping x5 reps/Negative Push ups x 8-10 reps

3. Wall Climb Hold x 20 sec (Add 10 Shoulder taps)

4. Deficit Reverse DB Lunges x 10 E/L

Metcon

Metcon (Time)

For Time
7 Lane Runs

75 Wall Balls 10/6kg

35 HSPU/Push ups

See Full Workout

Thursday

CrossFit Return – WOD

Weightlifting

Snatch (2+1)

2 Power Snatch + 1 Snatch

*New lifters Practice Full Depth catch position x 3

S/S Reverse Flies (thumbs up) x 12-15 reps

Pec Stretch Against Rig x 30 sec e/s

Metcon

Metcon (AMRAP – Rounds)

11 mins Amrap
9-7-5

Hang Power Snatch 42.5/30

Burpee Bar Hops

Rest 60 Sec

Cool Down

3 Rounds

10 Banded Pull Aparts

10 Banded Good Mornings

Shoulder Stretch on knees x 30 Sec e/s

See Full Workout

Big Wednesday

CrossFit Return – WOD

Metcon

Part A

15 mins

Toes 2 Bar practice:

– Kipping

– Toes 2 imaginary bar

– Toes 2 bar

And: Complete 4-5 sets

Half Hollow hold (Shoulders only) x15 Sec

Half Hollow Hold (Legs Only) x15sec

Hollow Hold x 20 sec

or

If you have 8-10 unbroken T2B

Complete 3-4 sets:

Hanging L-sit Hold x 15-20 sec

Strict T2B x 8-10 reps

V-ups x 15-20

Metcon (No Measure)

24 min EMOM
1. 1 Lane Run

2. 8-12 T2B/ 12-15 Weighted Sit ups

3. 6/8 AB Cals

4. 10-12 DB Thrusters

5. 8-10 Burpee Box Jumps

6. Plank Hold x 40 Seconds

See Full Workout

Tuesday!

CrossFit Return – WOD

Part A

Split Jerk (5×3 )

Work to a comfortable set of 3 reps

If you are new to this movement, stay light and work on technique. Open the shoulders between sets.

Practice Kipping for WOD

Stretch & Mobilise between sets

Metcon

Metcon (Time)

For Time…11min Cap
12-9-6-3-6-9-12

Box Jumps 24/20

Push Press 50/35kg

*7-10 C2B/Pull ups/Banded C2B After Each set

Upscale to 3 Bar Muscle up

See Full Workout

Monday

CrossFit Return – WOD

Weightlifting

Split Jerk (3,3,3,3,3)

Work to a comfortable set of 3 reps

If you are new to this movement, stay light and work on technique. Open the shoulders between sets.

s/s Single Arm press x 6 e/s(Back foot on box)

Metcon

Metcon (Time)

For time
3 rounds

20 Goblet Lunges 32/20 kg

20 Burpees

20 KB Swings 32/20 kg

See Full Workout

Sunday

CrossFit Return – WOD

Part A

EMOM

Strict work – 16 mins

1. Weighted Step ups x 6 e/l

2. Strict Pull up x 8-10

3. Weighted Hollow Hold x 40 sec

4. Ring Dips x 8-10

Part B

EMOM 15

Conditioning work

1. 2 Rope Climbs/ 10-12 Banded C2B

2. 8 Burpee Box Jumps

3. 10 Shuttle Runs

See Full Workout

Saturday!

CrossFit Return – WOD

Part A

Muscle up Work!

– Strict MU

– Kipping MU

– Banded Transitions

– False Grip practice

Metcon (Time)

In Pairs complete…
30-20-10

DB Cleans

Sit ups

30-20-10

WallBalls

KBSwings

30-20-10

Push ups

SDHP (KB)

30-20-10

Goblet Squats

Russian Twists

*100 DU’s buy in & Cash out

Metcon

See Full Workout

Friday

CrossFit Return – WOD

Weightlifting

Clean (1+1+1)

3 position clean ( from the top) Hi-Hang, Hang, Floor

S/s

Half kneeling DB press x 8 e/s

Mobilise Front Rack position & Hips

Metcon (AMRAP – Reps)

In 9 Mins… get as far as you can!
3,6,9,12 etc

Power Clean & press 50/35

Down up Bar hop

Cool Down

3 Attempts – Max hang from rig!

See Full Workout

Thursday

CrossFit Return – WOD

Part A

Deadlift (5’s)

In 15 mins , work to a heavy set of 5

Then complete 3×10 @ 75% of that weight

s/s Chin up hold x 20-30 Sec + Max Chin ups (About 3-4 sets)

Side Plank hold & twist x 20 sec e/s

Metcon (AMRAP – Reps)

3x4min amraps (2min rest)
1. 4min Amrap

8 Pull ups/10 Ring rows

10 Burpees

2. 4 min Amrap

20 Wall Balls

12 Box Jumps

3. 4 min Amrap

1 Weighted Lane Run

Max Cals AB/Rower

See Full Workout