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 session is designed for our CrossFitters who are confident when performing more Advanced Movements and using Heavier Loads in their workouts. Sessions include Heavy Olympic Weightlifting followed by a WOD which usually contains high skill Gymnastics movements and Heavier Barbells compared to the daily class WODs! If you are thinking of attending this session, please speak with a Coach first who will be able to advise on whether or not you are ready!

 

Warm Up:
Row, Bike or Ski:
30 Seconds On, 30 Seconds Off x 5
Stretch & Mobilise

JYD

Barbell Tekkers

Team WOD:
20 Minute Ladder of
10 Hang Power Cleans @ 35/50kg
10 Shoulder to Overhead @ 35/50kg
10 Box Step Ups @ 20/24″ – 15/22.5kg
20
20
20
30
30
30… Continue as far as possible

* Scale WEIGHT & HEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
10 Minutes to Establish a Max of:
1 x Hang Snatch
1 x Overhead Squat

b)
10 Minutes to Establish a Max of:
1 x Hang Clean
2 x Jerk

c)
For Time of:
Row 50/60 Calories
30m Handstand Walk
Ski 50/60 Calories
50 Box Jumps @ 24/30″
Assault Bike 50/60 Calories
21 Chest to Bar Pull Ups
Row 35/40 Calories
20m Handstand Walk
Ski 35/40 Calories
35 Box Jumps @ 24/30″
Assault Bike 35/40 Calories
15 Chest to Bar Pull Ups
Row 20 Calories
10m Handstand Walk
Ski 20 Calories
20 Box Jumps @ 24/30″
Assault Bike 20 Calories
9 Chest to Bar Pull Ups

 

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