For those of you who are unfamiliar with how things work on a Friday, today there are two sessions on offer. All Classes apart from the 7:00pm – 8:00pm class are ran as a “Team WOD”. This involves being paired up with one of your fellow CrossFit Teessiders and working together to complete the WOD. Team WOD’s are great as you are guaranteed to push yourself to the max in order to do well for your partner! The 7:00pm – 8:00pm Class is Competitor WOD. This Coached session is designed for our CrossFitters who are ready to introduce some advanced movements and loads into their workouts. For those of you are not taking part in the “Comp WOD”, but would still like to use the Box at this time, this session may also be used for “Open Gym”!

 

Warm Up:
Row 500m
Ski 500m
Stretch & Mobilise

Barbell Tekkers

WOD:
1 x “Tabata” =
20 Seconds On
10 Seconds Off
x 8 (4 Minutes)

a)
Partner 1 Completes:
“Tabata” Front Rack Lunges @ 30/42.5kg

1 Minute Rest

Partner 2 Completes:
“Tabata” Front Rack Lunges @ 30/42.5kg

1 Minute Rest

b)
Partner 1 Completes:
“Tabata” Push Press @ 30/42.5kg

1 Minute Rest

Partner 2 Completes:
“Tabata” Push Press @ 30/42.5kg

1 Minute Rest

c)
Partner 1 Completes:
“Tabata” Burpees

1 Minute Rest

Partner 2 Completes:
“Tabata” Burpees

* Scale WEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
6 Minute Ladder of:
1 x Snatch
Starting Weight = 40/60kg
(Increase Weight by 2.5kg each lift)

2 Minute Rest

b)
6 Minute Ladder of:
1 x Clean & Jerk
Starting Weight = 55/85kg
(Increase Weight by 2.5kg each lift)

c)
20 Minute AMRAP of:
5 Muscle Ups
10m Handstand Walk
30 Walking Lunges in 7/10kg Weighted Vest
15 Toes to Bar
10m Handstand Walk
30 Air Squats in 7/10kg Weighted Vest

 

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