Workout of the Day

Team & Competitor WOD 02.11.2018

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:
Run, Row or Ski 800m
Stretch & Mobilise

Team WOD:
20 Minute AMRAP of:
40 Box Jumps @ 20/24″
40 Alternating Hang DB Snatches @ 15/22.5kg
40 Burpees

* Scale HEIGHT & WEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
Squat Snatch Ladder x 3
(you have 3 Minutes to complete 5 Reps, any remaining time is extra Rest before the next Round begins, there is a set 1 Minute Rest after each Round)
(You will get three scores for this section which is Time for each Ladder)
(Scale WEIGHT as needed, ask your Coach for recommended Weights based on your Max)

Round 1 = 45/70kg, 47.5/72.5kg, 50/75kg, 52.5/77.5kg, 55/80kg
Round 2 = 50/75kg, 52.5/77.5kg, 55/80kg, 57.5/82.5kg, 60/85kg
Round 3 = 55/80kg, 57.5/82.5kg, 60/85kg, 62.5/87.5kg, 65/90kg

b)
Squat Clean Ladder x 3
(you have 3 Minutes to complete 5 Reps, any remaining time is extra Rest before the next Round begins, there is a set 1 Minute Rest after each Round)
(You will get three scores for this section which is Time for each Ladder)
(Scale WEIGHT as needed, ask your Coach for recommended Weights based on your Max)

Round 1 = 50/95kg, 55/100kg, 60/105kg, 65/110kg, 70/115kg
Round 2 = 55/100kg, 60/105kg, 65/110kg, 70/115kg, 75/120kg
Round 3 = 60/105kg, 65/110kg, 70/115kg, 75/120kg, 80/125kg

c)
WOD:

7 Rounds for Time of:
4 Ring Muscle Ups
3 Power Cleans @ 70/100kg
10m Handstand Walk

Time Cap = 15 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