Workout of the Day

Team & Competitor WOD 09.10.2015

We would like to say a big Congratulations to Glyn Sadler (Snowy) for Passing his CrossFit Level 1 Trainers Certification! Snowy, who has been Training at CrossFit Teesside for a very long time, is an ex-marine who has a huge passion for Fitness and the CrossFit Training Methodology! He has taken this to the next level by attending the CrossFit Level 1 Course which has increased his knowledge of CrossFit and his Coaching abilities!

One of Snowy’s specialities, which he developed as a Royal Marine, is the Rope Climb! This is a gymnastic movement which is included in CrossFit, and is considered Advanced because of how Technical it is. For those of you who would like to improve your Rope Climbing, or learn to do it for the 1st time, Snowy will be running a Rope Climbing Workshop available to all CrossFit Teesside members!

In the Workshop, you will learn different techniques for obtaining a secure “Footlock”, which is the key to climbing a rope efficiently. If you have never successfully attempted one, you will be given different progressions which will eventually lead you to achieving you 1st full Rope Climb. For those who have already completed a full Rope Climb, this will be a great way to pick up Tips on how to improve your Technique and make you faster up and down the Rope!

This Workshop will take place at CrossFit Teesside, on Sunday 11th October @ 12 Noon! If you would like to take part, there will be a spot to sign up for this on the whiteboard at the box, it is Free of Charge!

 

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 more experienced CrossFitters who are moving on to advanced movements & loads and possibly have their eye on competing in future CrossFit Competitions.

 

Warm Up:
Run 800m
Stretch & Mobilise

Deadlift Tekkers

Team WOD:
20 Minute AMRAP Of:
3 Deadlifts @ 75/110kg
10 Lateral Burpees
25 Double Unders

One Person AMRAPs while the other = Runs 400m

* Scale WEIGHT as needed
* Scale DU’s for Reduced Reps or 75 Single Unders

 

Competitor WOD: 7:00pm – 8:00pm

A)
12 Minutes to Establish:
2 Rep Max Squat Snatch
(Not Touch & Go)

B)
8 Minutes to Establish a Max of:
1 x Clean (Power or Squat)
1 x Hang Clean (Power or Squat)
1 x Front Squat

C)
“2009 CrossFit Games Final Chipper”
For Time Of:
15 Squat Cleans @ 50/70kg
30 Toe to Bar
30 Box Jumps @ 20/24″
15 Muscle Ups
30 Shoulder to Overhead @ 2x 24kg Kettlebell
30 Double Unders
15 Thrusters @ 42.5/60kg
30 Pull Ups
30 Burpees
300ft/90m Walking Lunge @ 15/20kg Plate

Time Cap = 30:00

Fast Forward to 31:50 to see Mikko Salo, winner of the 2009 CrossFit Games smash this Chipper!

Book into a class

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