April 2019

WOD Dumbbell press 5-3-3-1-1-1 rep Scale practice 10 minutes Optional finisher; 40 Wall-ball (9/6) 30 Burpee 20 Toe-to-bar 10 Man-maker (15/10) 12 minute cap

Practice L-sit 10 minutes WOD Row 5k 25 minute cap Coach-led stretching 10 minutes For scaling and detailed description, see the Zen Planner app.

WOD ‘CrossFit Total’ Back Squat Shoulder press Deadlift 3 attempts at each lift, highest weight successfully lifted goes towards your final score Compare to: 30/03/2019 Newer members will do sets of 3 reps on each movement. For scaling and a detailed description, see the Zen Planner app.

Thruster 3 x 5 rep WOD 9 metre walking lunge (5 mats) 15 Strict Pull-up 30 Push-up 5 rounds (22 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Overhead squat 5-3-3-1-1-1 rep 10 minutes coach-led stretching Optional Finisher Run 200 15 Kettle bell swing (24/16) 10m Handstand walk 3 rounds (12 minute cap) For scaling and detailed description, see the Zen Planner app.

1 Strict press 2 Push press 3 Jerk 1 set every 2 minutes, 5 rounds WOD 5 strict Muscle-up 1 minute L-sit (accumulated) 3 rounds (15 minute cap) For scaling and detailed description, see the Zen Planner app.

Max Triple under Wall ball horizontal wall throw (or partner throw) Pistol (5 each leg) 1 exercise every minute, 12 minutes WOD Row 1,000 2 minute rest Row 1,000 2 minute rest Row 1,000 20 minute cap For scaling and detailed description, see the Zen Planner app.

WOD Deadlift 5-3-3-1-1-1 rep Handstand progressions and practice 20 minutes Focus specifically on slow descent from handstand. Finisher Tabata handstands For scaling and detailed description, see the Zen Planner app.

Partner Coordination Warm Up Tennis ball reaction/catch drills WOD 8 Wall Ball (6/4) 8 Burpee 5 minutes, as many rounds as possible Rest 2 minutes 8 Devils Press (15/10) 8 Toes to Bar 5 minutes, as many rounds as possible Rest 2 minutes 8 DB Thruster (15/10) 8 situp 5 minutes, as many rounds as

WOD Power clean 5-3-3-1-1-1 rep You’ll have 10 minutes to build to a heavy, challenging set of 5 touch and go power cleans. Rest 2-3 minutes between sets and increase weight every set. As the weight gets heavier you should be catching the weight lower, just ensure your hips stay above parallel for it to