CrossFit Teesside Extra Training w/c 19.08.2019


Strength:

This is the exact same Programme which can be found written on the “Strength Board” in the Box.

1.
Box Squat: 5 x 5 Reps @ 75-80% (set box to just below parallel)
Shoulder Press: 5 x 5 Reps @ 75-80%
Standing Reverse Grip Bent Over Row 3 x 10 Reps

2.
Front Squat 7 x 3 Reps @ 80-85%
Bench Press: 5 x 5 Reps @ 75-80%
Deficit Deadlift: 5 x 5 Reps @ 75-80% (stand on 20kg plate)

 

Strict Gymnastics

1.
1st Minute = Strict Pull Ups @ 25%
2nd Minute = Strict Ring Dips @ 25%
(25% of max unbroken reps)
x 6 (12 minutes)

2.
“Death By”
Strict Muscle Ups
1st Min = 1 Rep
2nd Min = 2 Reps
etc.

 

Accessories

1.
Barbell Reverse Lunge 3 x 10 Reps Each Leg
GHD Hamstring Curl 3 x 10 Reps
Straight Leg Deadlift from Box 3 x 10 Reps (rounded back)
V-Sit 3 x 10 Reps

2.
Ring Pull Up + Pause 3 x Max Reps (3 second hold at top)
Alternating DB Chest Press 3 x 10 Reps Each Arm (one DB always held at top)
Inverted Row 3 x 10 Reps (from rack)
Pike from Feet 3 x 10 Reps (scale to knees if needed)
DB Concentration Curl 3 x 10 Reps Each Arm
Banded Triceps Push Down 3 x 10 Reps
Hollow Hold 30 Seconds
Arch Hold 30 Seconds
Rest 30 Seconds
x 5

 

Engine

Please remember that these Engine Sessions should only be completed during “Open Gym”, unless extra space has been provided by the Coach taking the Class!

1.
Row 45 Seconds
Ski 45 Seconds
Rest 90 Seconds
x 10

2.
Assault Bike:
10 Minutes On
2 Minutes Off
x 3

3.
Row 40 Seconds
Rest 2 Minutes
x 15

4.
Run 1000m
Rest 1 Minute
x 5

 

Olympic Weightlifting

1.
1 Rep Max Hang Snatch
1 Rep Max Hang Clean & Jerk

2.
Snatch Drop 10 x 3 Reps (light/moderate weight)
Sots Press 3 x 10 Reps
Clean Pulls 5 x 5 Reps (Heavy)

 

Skills, Barbell Cycling & Competitor WOD

This section of the “Extra Training” page is specifically aimed at those who are training to be a Competitive CrossFit Athlete or wish to become competent at advanced movements & loads.

1.
This is a continuously running Kipping Gymnastics Programme which you can jump in and out of at any time. Just make sure you know your Max Unbroken Reps before you do!

EMOTM for 12 Minutes @ 25% + 1 Rep Per Minute (25% of max unbroken reps)

Use for any of the Exercises below:
Pull Ups
Chest to Bar Pull Ups
Ring or Bar Muscle Ups
Toes to Bar
Handstand Push Ups
Ring Dips

2.
For Time of:
Row 1000m
30 Handstand Push Ups
Row 1000m

3.
For Time of:
Ski 1000m
20 Squat Cleans @ 42.5/60kg
Ski 1000m

 

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