Workout of the Day

Team & Competitor WOD 23.11.2018

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:
Row, Ski or Assault Bike:
30 Seconds On
30 Seconds Off
x 5

Team WOD:

For Max Reps of:

1.
45 Seconds of Calorie Row
15 Seconds Rest
45 Seconds of Burpees
15 Seconds Rest
x 5
(10 Minutes)

1 Minute Rest

2.
45 Seconds of Shuttle Sprint
15 Seconds Rest
45 Seconds of Ab-Mat Sit Ups
15 Seconds Rest
x 5
(10 Minutes)

1 Minute Rest

3.
45 Seconds of Calorie Ski
15 Seconds Rest
45 Seconds of Double Unders
15 Seconds Rest
x 5
(10 Minutes)

1 Minute Rest

4.
45 Seconds of Calorie Assault Bike
15 Seconds Rest
45 Seconds of Hang DB Snatches @ 15/22.5kg
15 Seconds Rest
x 5
(10 Minutes)

* Scale WEIGHT as needed
* Scale DU’s for Single Unders

 

Competitor WOD: 7:00pm – 8:00pm

a)
For Max Reps of:
1 Minute of Snatches @ 60/80kg
1 Minute Rest
1 Minute of Snatches @ 55/75kg
1 Minute Rest
1 Minute of Snatches @ 50/70kg
1 Minute Rest
1 Minute of Snatches @ 45/65kg
1 Minute Rest
1 Minute of Snatches @ 40/60kg
(ALL SNATCHES can be POWER or SQUAT)

2 Minute Rest Between

b)
For Max Reps of:
1 Minute of Clean & Jerks @ 70/100kg
1 Minute Rest
1 Minute of Clean & Jerks @ 65/95kg
1 Minute Rest
1 Minute of Clean & Jerks @ 60/90kg
1 Minute Rest
1 Minute of Clean & Jerks @ 55/85kg
1 Minute Rest
1 Minute of Clean & Jerks @ 50/80kg
(ALL CLEAN & JERKS can be POWER or SQUAT, PUSH or SPLIT)

c)
5 Rounds:

In 90 Seconds Complete:
6/9 Assault Bike Calories
8 Burpee Over Box Jumps @ 20/24″
In remaining time AMRAP:
Ring Muscle Ups

Rest 90 Seconds

* Score is Total Reps of Ring Muscle Ups
* Scale RING MU’s for BAR MU’s
* Scale BAR MU’s for C2B Pull 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