Saucy Sunday

CrossFit Return – WOD

Part A

Metcon (Time)

Partner WOD (26 Min Cap)

In Pairs

Row 6km/5km

or Bike 20km/17km

or 30 Lane Runs

P1- Erg

P2- complete 1RD:

– DB Snatch x 12 e/arm (25/17.5kg)

– Bear Crawl x 20m

– DB Squats x 12
P1 works on erg for as long as it takes P2 to complete 1RD. Swap over and keep swapping until you hit your target distance!

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Sweet Sweet Saturday

CrossFit Return – WOD

Part A

Metcon (AMRAP – Rounds)

18 Min EMOM

1. Push Press/Push Jerk x 9 (60kg/40kg)

2. Wall Balls x 15

5 mins Rest

12 AMRAP

– 15 Deadlifts (60kg/40kg)

– 10 Burpee Bar Hops

– 5 C2B / 8 pull ups (banded)/ 12 ring rows

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Funky Friday

CrossFit Return – WOD

Part A

18mins – 4 rds

– Front Rack DB walking lunges – max weight for 12 lunges e/l (build up the weight over the 4rds)

– Handstand Practice !

Options:

– Use crash mats to conquer your fear of going upside down

– Learn to kick up into a handstand (to wall, partner or on your own – NB bailing!)

– Handstand Holds (target is 60 secs against a wall or free standing)

– Handstand Walk (with a partner)

Part B

Metcon (Time)

4 Rds (17 Min Cap)

– 4 Muscle Ups/9C2B/12 Pull Ups

-12 Front Squats (60/40kg)

-4 Lane Runs

Rest 1 min

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Push Through Thursday

CrossFit Return – WOD

Part A

Pushing

5 Rds

– 30 sec Dips/Banded Dips/Push Ups

30 sec Rest

-30 sec Tricep Extensions

30 sec Rest

– 30 sec Half Push Up Hold

30 sec Rest

Part B

Metcon (Time)

20min EMOM (5rds)

1. 12/9 Cals Assault Bike

2. 50 Double Unders/12 Down Ups to Plate

3. 15/10 Cals Row

4. 30 sec Ski erg/ Battle Ropes

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Wacky Wednesday

CrossFit Return – WOD

Part A

Core Skills

Everyone grab a 5kg plate

1 – 90sec Hollow hold w/ plate pass

Rest 30 sec

2 – 60sec Plank on hands w/ plate pass

Rest 30 sec

3 – 30sec flutter kicks w/ plate pass

Rest 2 mins and repeat!

Part B

Metcon (Calories)

26 Min Cap

3 RFT

-40 Wall Balls

-30 Down Ups

-30 Box Jumps

-20 DB HPC+PP

-20 T2B

Remainder of the time is spent accumulating max calories on an erg
Your score is the total calories hit in the remaining time

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Technical Tuesday

CrossFit Return – WOD

Part A

20min: Power Snatch (Fitness – 5 x 5)

OR: Snatch (Oly – 3RM)

Both groups s/s with 20sec overhead plate hold (narrow stance on feet)

Part B

Metcon (AMRAP – Rounds)

15 Min AMRAP

– 8 HSPU/Push-ups

– 8 Front Rack Lunges e/leg

– 8 Thrusters (50/35)

Rest 1 min

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Motivation Monday

CrossFit Return – WOD

Part A

25min: Back Squat (Fitness – 5 x 7)

OR: Back Squat (CrossFit – 3RM)

In between squat sets pick a pulling option and complete at least 5 rds (try a few!) :

– 2 Legless Rope Climbs (up and down to half way)

– 2 Rope Climbs (up and down to half way)

– 4 Lying Rope Climbs

– 4 Sled Pulls (do not swivel your hips!)

– 2 Peg Board Climbs

– OR max Peg Board hold

Same emphasis on the pulling as well as the squatting

Metcon (Time)

For time: (14min cap)
15-20-25-20-15

KB swings (24/16kg)

Burpees

Goblet Squats

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12 Day of Christmas (CFR Style)

CrossFit Return – WOD

Part A

Metcon (Time)

1 – Sumo Deadlift Highpull

2 – Thrusters

3 – Push Press

4 – Power Cleans

5 – Deadlifts

6 – KB Swings

7 – Pull-Ups

8 – T2B/Sit Ups

9 – Box Jumps

10 – Double Unders

11 – Burpees

12 – Prisoner Lunges e/leg

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Thank Flip It’s Friday

CrossFit Return – WOD

Part A

Pistols + Handstands

20 Mins

– 10 (Banded)Pistols e/leg

– Practice Handstand Kickups

or Handstand hold (w/ Partner)

or Handstand Walk
We will have the abmats out and learn how to bail out of handstands properly. If you are new to walking we will partner up and spot each other. These movements are lots of fun to practice so do please come in and give them a go.

Accumulate 30 seconds upside down in each set

Part B

Metcon (Time)

15 Min Cap

15-14-13-12-11-10…….-1

-Russian Swings

-Box Jumps

(10 Air Squats after each Round)

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