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 Coached session is designed for our CrossFitters who are ready to introduce some advanced movements are loads into their workouts. For those of you are not taking part in the “Comp WOD”, but would still like to use the Box at this time, this session may also be used for “Open Gym”!
Warm Up:
Row, Ski & Assault Bike:
2 Minutes Each
Stretch & Mobilise
Team WOD:
For Max Reps of:
30 Seconds of Calorie Row
30 Seconds Rest
x 7
1 Minute Rest
30 Seconds of Over Box Jumps @ 20/24″
30 Seconds Rest
x 7
1 Minute Rest
30 Seconds of Calorie Ski
30 Seconds Rest
x 7
1 Minute Rest
30 Seconds of Burpees
30 Seconds Rest
x 7
1 Minute Rest
30 Seconds of Calorie Assault Bike
30 Seconds Rest
x 7
* Scale HEIGHT as needed
Competitor WOD: 7:00pm – 8:00pm
a)
1 x Snatch: EMOTM x 10
b)
1 x Power Clean & Jerk: EMOTM x 10
c)
2 Rounds of:
In 3 Minutes:
Row 12/15 Calories
In remaining time AMRAP:
8 Kettlebell Cleans @ 16/24kg
8 Burpees
Rest 1 Minute
In 3 Minutes:
12/15 Calorie Ski
In remaining time AMRAP:
8 Kettlebell Shoulder to Overhead @ 16/24kg
8 Over Box Jumps @ 20/24″
Rest 1 Minute
In 3 Minutes:
Assault Bike 12/15 Calories
In remaining time AMRAP:
8 Kettlebell Front Squats @ 16/24kg
25 Double Unders
Rest 1 Minute
* Hold a Kettlebell in each hand for all Kettlebell movements!
