CrossFit Teesside Extra Training w/c 18.11.2019


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

1 Rep Max Box Back Squat (set just below parallel)
1 Rep Max Push Press
Standing Wide Grip Bent Over Row 3 x 10 Reps

Front Squat 3 x 5 Reps @ 70-80%
1 Rep Max Pause Bench Press (3 second pause)
Deadlift 3 x 5 Reps @ 70-80%


Strict Gymnastics

Strict Gymnastics Programme: Week 6
EMOTM for 10 Minutes @ 25% + 1 Rep Per Minute (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

Perform 5 – 10 Strict Ring Muscle Ups
(does not have to be unbroken)
(scale with band from low rings if needed)



Barbell Good Morning 3 x 10 Reps
Banded Walking on the Spot 3 x 2 Minutes (rest as needed)
Sorenson Hold 3 x 30 Seconds (rest as needed)
V-Sits 3 x 10 Reps

Lying Wide Grip Football Bar Row 3 x 10 Reps
DB Chest Press 3 x 10 Reps
One Arm DB Row 3 x 10 Reps Each Arm
Seated DB Press 3 x 10 Reps
Lying Reverse Fly 3 x 10 Reps
Seated Lateral Raise 3 x 10 Reps
Ring L-Sit 3 x Max Hold (rest as needed)



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!

For Time of:
500m Row

For Time of:
5000m Ski

Assault Bike:
Max RPM in 6 Seconds
Rest as needed between attempts
x 5
(record your best score)
(this is an all out sprint where the goal is to get the RPM as high as possible in before the 6 seconds is up)

For Time of:
Run 800m

30 Seconds of Rowing
30 Seconds of Ski Erg
30 Seconds Rest
x 20


Olympic Weightlifting

2 x Block Snatch: EMOTM x 6 @ 70-75%
2 x Block Clean: EMOTM x 6 @ 70-75%

2 x Split Jerk: EMOTM x 6 @ 70-75%
Clean Pulls from Deficit 5 x 3 Reps (heavy)(stand on 20kg plate)
Sots Press 3 x 10 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.

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!

Test 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

For Time of:
Row 2000m
50 Pistol Squats
100ft Handstand Walk

5 – 4 – 3 – 2 – 1 Reps for Time of:
Clean & Jerk @ 70/100kg
Perform 1 Rope Climb between each Set (finish with 1 Clean & Jerk)


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