Workout of the Day

Team & Competitor

For those of you who are unfamiliar with how things work on a Friday, today there are two sessions on offer. All Classes apart from the 7:00pm – 8:00pm class are ran as a “Team WOD”. This involves being paired up with one of your fellow CrossFit Teessiders and working together to complete the WOD. Team WOD’s are great as you are guaranteed to push yourself to the max in order to do well for your partner!

The 7:00pm – 8:00pm Class is Competitor WOD. This session is designed for our CrossFitters who are confident when performing more Advanced Movements and using Heavier Loads in their workouts. Sessions include Heavy Olympic Weightlifting followed by a WOD which usually contains high skill Gymnastics movements and Heavier Barbells compared to the daily class WODs! If you are thinking of attending this session, please speak with a Coach first who will be able to advise on whether or not you are ready!

 

Warm Up:
Row, Ski or Bike:
3 – 5 Minutes
Stretch & Mobilise

Thruster Tekkers

Team WOD:
2 Rounds for Max Reps of:

40 Seconds of Thrusters @ 30/42.5kg
40 Seconds Rest
40 Seconds of Pull Ups
40 Seconds Rest
30 Seconds of Thrusters @ 30/42.5kg
30 Seconds Rest
30 Seconds of Pull Ups
30 Seconds Rest
20 Seconds of Thrusters @ 30/42.5kg
20 Seconds of Rest
20 Seconds of Pull Ups
20 Seconds Rest

1 Minute Rest

40 Seconds of Double Unders
40 Seconds Rest
40 Seconds of Ab-Mat Sit Ups
40 Seconds Rest
30 Seconds of Double Unders
30 Seconds Rest
30 Seconds of Ab-Mat Sit Ups
30 Seconds Rest
20 Seconds of Double Unders
20 Seconds of Rest
20 Seconds of Ab-Mat Sit Ups
20 Seconds Rest

1 Minute Rest

* Scale WEIGHT as needed
* Scale PUs for Band Assisted, Jumping or Ring Rows
* Scale DU’s for Single Unders (3-1)

 

Competitor WOD: 7:00pm – 8:00pm

a)
10 Minutes to Establish a Max of:
1 x Snatch
2 x Overhead Squat

b)
10 Minutes to Establish a Max of:
1 x Clean
2 x Jerk

c)
For Time of:

21 – 15 – 9 Reps of:
Overhead Squats @ 35/50kg
Pull Ups

15 – 10 – 5 Reps of:
Overhead Squats @ 42.5/60kg
Chest to Bar Pull Ups

9 – 6 – 3 Reps of:
Overhead Squats @ 50/70kg
Bar Muscle Ups

Time Cap = 18 Minutes

Book into a class

We are now using TeamUp for booking into classes

You can get the app from the App Store or Google Play or you can use the Booking Page page to login to TeamUp