CrossFit Teesside Extra Training w/c 13.01.2020

 

Strength:

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

NEW PROGRAMME!!!

1.
Front Squat: 1 x 6 Reps @ 60%, 1 x 6 Reps @ 65%, 6 x 2 Reps @ 70%
Shoulder Press: 2 Reps @ 80%, 2 Reps @ 86%, 2 Reps @ 92.5%

2.
Front Squat: 1 x 2 Reps @ 70%, 1 x 2 Reps @ 75%, 6 x 3 Reps @ 80%
Lying Bent Over Row: 3 x 8 Reps

3.
Back Squat: 1 x 6 Reps @ 60%, 1 x 6 Reps @ 65%, 6 x 2 Reps @ 70%
Bench Press: 2 Reps @ 80%, 2 Reps @ 86%, 2 Reps @ 92.5%
Deadlift: 2 Reps @ 80%, 2 Reps @ 86%, 2 Reps @ 92.5%

 

Strict Gymnastics

1.
Test Max Unbroken Reps
(one unbroken set until failure)

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

 

Accessories

1.
Kang Squat 3 x 10 Reps
Hip Extension 3 x 10 Reps
Back Extension 3 x 10 Reps
Hollow Hold 10 Seconds On, 20 Seconds Off x 9 (2)
Arch Hold 10 Seconds On, 20 Seconds Off x 9 (2)

2.
One Arm Dumbbell Row 3 x 10 Reps
Seated Alternating Dumbbell Press 3 x 10 Reps Each Arm
(one always held overhead)
Lying Reverse Dumbbell Fly 3 x 10 Reps
Dumbbell Lateral Raise 3 x 10 Reps
Dumbbell Preacher Curl 3 x 10 Reps Each Arm
Dumbbell Skull Crusher 3 x 10 Reps
L-Sit 3 x Max Reps

 

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!

1.
Row:
2000m Row
2 Minute Rest
x 3
(consistent pace)

2.
Ski:
20 Seconds On
20 Seconds Off
x 30
(hard effort)

3.
Assault Bike:
20 Seconds On
1 Minute 40 Seconds Off
x 10
(maximum effort)

4.
Run:
Run 400m
Rest 3 Minutes
x 5
(hard effort)

5.
Mixed:
For Time of:
Row 2000m
Ski 2000m
Row 1000m
Ski 1000m
Row 500m
Ski 500m
(consistent pace)

 

Olympic Weightlifting

1.
2 x Squat Snatch: EMOTM x 8 @ 70-75%
2 x Squat Clean: EMOTM x 8 @ 70-75%
2 x Split Jerk: EMOTM x 8 @ 70-75%

2.
Snatch Drop 3 x 10 Reps
Snatch Balance 5 x 5 Reps
Sots Press 3 x 10 Reps

nbsp;

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 10 Minutes @ 25% (25% of max unbroken reps)
(Every Minute On The Minute)
(only complete once per week for a selected exercise)

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.
“Isabel”
For Time of:
30 Power Snatches @ 42.5/60kg

begin next WOD when clock gets to 7 Minutes

3.
For Time of:
15ft Rope Climb, 10 Ascents

 

Comments are closed.