Workout of the Day

Team & Competitor WOD 21.10.2016

The next Olympic Weightlifting Course at CrossFit Teesside will be starting 29th/30th October. As always on our winter Course, we will do 6 Weeks before Christmas/New Year and then 6 Weeks after. This always works out well as it gives people a chance to relax and have their weekends back over the festive period and also not overwork themselves during the 12 Days of Christmas!

The Course is perfect for anyone who wants to improve their Olympic Lifting Technique (Snatch/Clean & Jerk) and/or build their Confidence & Strength with the Barbell. We will be learning the movements each week step by step, and will always finish the class in the Strength Section focusing on the Squat!

Here are the specific dates for each class, try to make sure you can make it to as many of them as possible, as each session carries on from the last. Please let me know any classes which you cannot make in advance as we may be able arrange catch up sessions.

29th/30th Oct
5th/6th Nov
12th/13th Nov
26th/27th Nov
3rd/4th Dec
10th/11th Dec

Break for Christmas & New Year

7th/8th Jan
14th/15th Jan
21st/22nd Jan
28th/29th Jan
4th/5th Feb
11th/12th Feb

The full price of the 12 Week Course is £60 per person. If you would like to sign up, please bring the full amount to the box in an envelope with your name, and preferred class time written on it. There are two different classes available, SATURDAY 4:00pm – 5:15pm & SUNDAY 8:45am – 10:00am once you have chosen you must treat this as your regular class, however if you need to swap the odd week this will be ok as long as you let me know.

 

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 500m
Assault Bike 1000m
Stretch & Mobilise

Team WOD:
For Max Reps of:

20 Seconds of Double Unders
20 Seconds Rest
x 3

immediately into:

20 Seconds of Calorie Row
20 Seconds Rest
x 3

Rest 1 Minute

30 Seconds of Double Unders
30 Seconds Rest
x 3

immediately into:

30 Seconds of Calorie Row
30 Seconds Rest
x 3

1 Minute Rest

40 Seconds of Double Unders
40 Seconds Rest
x 3

immediately into:

40 Seconds of Calorie Row
40 Seconds Rest
x 3

Rest For 2 Minutes

Repeat with Burpee Over Box Jumps @ 20/24″ & Assault Bike Calories
(this means you must do the whole thing again, but with the above two movements instead)

* Workout lasts for 42 Minutes in total
* Keep track of all Reps & Calories and add together at the end
* Scale Double Unders for Single Unders (divide by 2 before adding to total)
* Scale HEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
In 12 Minutes Establish:
1 Rep Max Snatch

b)
In 12 Minutes Establish:
1 Rep Max Clean & Jerk

c)
For Time Of:
60 Calorie Row
50 Wallballs @ 6/9kg
40 Kettlebell Swings @ 24/32kg
30 Box Jumps @ 24/30″
20 Bar Muscle Ups

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