Workout of the Day

Team & Competitor WOD 25.01.2019

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:
45 Seconds On
45 Seconds Off
x 5
Stretch & Mobilise

Single Arm Kettlebell Overhead Lunge Tekkers
Single Arm Dumbbell Push Press Tekkers

Team WOD:
For Max Reps of:

a)
20 Seconds of Single Arm KB Overhead Lunge @ 16/24kg
10 Seconds Rest
x 8
(change Arm after every interval)

1 Minute Rest Between Stations

20 Seconds of Double Unders
10 Seconds Rest
x 8

1 Minute Rest Between Stations

b)
20 Seconds of Calorie Row, Ski or Assault Bike
10 Seconds Rest
x 8

1 Minute Rest Between Stations

20 Seconds of Burpees
10 Seconds Rest
x 8

1 Minute Rest Between Stations

c)
20 Seconds of Single Arm DB Push Press @ 15/22.5kg
10 Seconds Rest
x 8
(change Arm after every interval)

1 Minute Rest Between Stations

20 Seconds of Ab-Mat Sit Ups
10 Seconds Rest
x 8

1 Minute Rest Between Stations

d)
20 Seconds of Calorie Row, Ski or Assault Bike
10 Seconds Rest
x 8

1 Minute Rest Between Stations

20 Seconds of Burpees
10 Seconds Rest
x 8

* Scale WEIGHT as needed
* Scale DUs to Single Unders if needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
10 Minutes to Establish:
1 Rep Max Power Snatch

b)
10 Minutes to Establish:
1 Rep Max Power Clean & Push Jerk

c)
For Time of:
21 Deadlifts @ 90/125kg
30m Handstand Walk
15 Deadlifts @ 90/125kg
20m Handstand Walk
9 Deadlifts @ 90/125kg
10m Handstand Walk

Time Cap 12 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