Extra Training

CrossFit Teesside Extra Training w/c 17.02.2020

Strength:

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

Day 1.
Front Squat: 1 x 5 Reps @ 80%, 1 x 2 Reps @ 90%, 2 x 1 Reps @ 100%
Shoulder Press: 2 Reps @ 80%, 1 Reps @ 86%, AMRAP @ 92.5kg (aiming for 4+)

Day 2.
Front Squat: 1 x 5 Reps @ 60%, 1 x 3 Reps @ 70%, 3 x 3 Reps @ 75%
Lying Barbell Row: 5 x 4 Reps

Day 3.
Front Squat: 1 Rep Max
Bench Press: 2 Reps @ 80%, 1 Reps @ 86%, AMRAP @ 92.5kg (aiming for 4+)
Deadlift: 2 Reps @ 80%, 1 Reps @ 86%, AMRAP @ 92.5kg (aiming for 4+)

Strict Gymnastics

EMOTM for 8 Minutes @ 25% + 1 Rep Per Minute (25% of max unbroken reps)
(Every Minute On The Minute)
(only completed once per week for a selected 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

Kipping Gymnastics

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 15 Minutes @ 25% + 1 Rep Per Minute (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

Accessories

1.
Single Leg Kettlebell Romanian Deadlift 3 x 10 Reps Each Leg
Dumbbell Reverse Lunge 3 x 10 Reps Each Leg
Back Extension 3 x 10-12 Reps
Hollow Hold 20 Seconds On, 40 Seconds Off x 4 (7)
Arch Hold 20 Seconds On, 40 Seconds Off x 4 (7)

2.
Lying Kettlebell Row 3 x 10 Reps
Kettlebell Z-Press 3 x 10 Reps
Lying Dumbbell Reverse Fly 3 x 10 Reps
Dumbbell Pec Fly 3 x 10 Reps
Dumbbell Preacher Curl 3 x 10 Reps Each Arm
Football Bar Skull Crusher 3 x 10 Reps
Med Ball or Plate Russian Twist 3 x 20 Reps

Engine

1.
Row:
Row 500m
Rest 30 Seconds
x 10
(consistent pace)

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

3.
Assault Bike:
12/15 Calories
2 Minute Rest
x 10
(maximum effort)

4.
Run:
Run 400m
3 Minute Rest
Run 200m
3 Minute Rest
x 5
(hard effort)

5.
Mixed:
Row 1000m
Rest 1 Minute
Ski 1000m
Rest 1 Minute
Assault Bike 50 Calories
Rest 1 Minute
x 3
(consistent pace)

Barbell Cycling

8-12 Power Snatches: EMOTM x 5 @ 30/42.5kg
8-12 Power Cleans: EMOTM x 5 @ 42.5/60kg
8-12 Push Jerks: EMOTM x 5 @ 42.5/60kg
(all sets touch & go)

Olympic Weightlifting

1 x Snatch: Every 45 Seconds x 8 @ 75%
1 x Clean & Jerk: EMOTM x 8 @ 75%
Snatch Drop 5 x 5 Reps
Sots Press 3 x 10 Reps

Competitor WOD

15 Minute AMRAP of:
2 Rope Climbs
12 Box Jumps @ 24/30?
50ft Handstand Walk
8 Overhead Squats @ 35/50kg