CrossFit Teesside Extra Training w/c 14.10.2019


Strength:

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

1.
Box Back Squat: 7 x 3 Reps @ 85-90% (set just below parallel)
Shoulder Press: 7 x 3 Reps @ 85-90%
Standing Bent Over Row 3 x 8 Reps

2.
Front Squat 9 x 1 Rep @ 90-95%
Bench Press: 7 x 3 Reps @ 85-90%
Deficit Deadlift: 7 x 3 Reps @ 85-90% (stand on 20kg plate)

 

Strict Gymnastics

1.
Strict Gymnastics Programme: Week 2
EMOTM for 6 Minutes @ 25% (25% of max unbroken reps)
(Every Minute On The Minute)
(complete only once per week for a chosen exercise)

Choose from below exercises:
Pull Up
Chest to Bar Pull Up
Ring Pull Up
Ring Row
Press Up
Ring Press Up
Ring Dip
Handstand Push Up
Pike

2.
1 x Strict Bar Muscle Up: EMOTM for 7 Minutes

 

Accessories

1.
Barbell Hip Thrust 3 x 10 Reps
Glute Ham Raise 3 x 10 Reps
Hollow & Arch Hold: 30 Seconds On, 30 Seconds Off x 5
50 Ab-Mat Sit Ups (hands behind head)

2.
One Arm Kettlebell Row 3 x 10 Reps Each Arm
One Arm DB Chest Press 3 x 10 Reps Each Arm
Lying DB Reverse Fly 3 x 10 Reps
DB Pectoral Fly 3 x 10 Reps
Barbell Biceps Curl 3 x 10 Reps
Barbell Skull Crusher 3 x 10 Reps
L-Sit 3 x Max

 

Engine

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

TEST WEEK:

1.
Row:
Each for Max Distance:
10 Seconds On
2 Minutes Off
x 5
(Max Sprints, record best Score)

2.
Ski:
For Time of:
Ski 500m
(Maximum Effort)

3.
Assault Bike:
For Max Calories of:
10 Minute Assault Bike
(Hard Effort)

4.
Run:
For Time of:
Sprint 100m
Rest as needed
x 3
(Max Sprint, record best Time)

5.
Mixed:
Row 250m
Ski 250m
Rest 3 Minutes
x 6
(Hard Effort)

 

Olympic Weightlifting

1.
1 x Snatch: EMOTM x 10 @ 80-90%
1 x Clean & Jerk: EMOTM x 10 @ 80-90%
(full “Squat” variations)

2.
3 x Power Snatch: EMOTM x 8 @ 75%
3 x Power Clean: EMOTM x 8 @ 75%
(touch & go reps)

 

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!

Every 20 Seconds for 10 Minutes @ 10% (10% 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.
In 90 Seconds:
30 – 60ft Handstand Walk
(pick a distance that’s manageable)
Rest remaining time

In 90 Seconds:
2 Short Legless Rope Climbs
Rest remaining time

x 5

3.
“Open WOD 20.2″

 

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