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Mon 210518 CrossFit Harrogate Workout

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Warm Up


Strength: Snatch Complex
2x Hang Power Snatch + 1x Overhead Squat

Build to a daily max in 15 minutes


WOD: EMOM 12

1. 5 Snatch Grip Deadlifts + 3 Hang Power Snatches + 1 Overhead Squat
Rx will be any weight providing you pass through full squat range!
Find a weight that is challenging but can be completed with near perfect form.

2. 5 Down Ups + 7 Air Squats + 9 Sit Ups
Rx will be full squat range.


Recovery

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Sat 190518 CrossFit Harrogate Workout

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Warm Up


Endurance: Long + Heavy Jackie
1000m Row/ 2.2km Air Bike/ 800m Run
50 Thrusters 35/25
30 Pull Ups
500m Row/ 1k Air Bike/ 400m Run
40 Thrusters 35/25
20 Pull Ups
250m Row/ 500m Air Bike/ 200m Run
30 Thrusters 35/25
10 Pull Ups

Teams of 3: AMRAP 26
P1...
3 Seated Rope Climbs
13 DB Hang Squat Cleans 15/10
23 Double Unders
P2...
400m Run
P3...
Rest

Rotate once runner is back


Recovery

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Fri 180518 CrossFit Harrogate Workout

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Warm Up

 

Strength: Pull Up Progressions

Isometric Hold COB or Chest to Rings 5x10s
Into...
5 Pull Ups or 10 Ring Rows
60s Rest

Then...
Weighted Scap Pull Ups 3x5
Banded Lat Pull Downs 3x20
30s Rest


WOD: 6RFT
8 TTB
8 Box Jumps 24/21
8 DB Hang Clean + Jerk 20/15 (4ea)


Recovery

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Wed 160518 CrossFit Harrogate Workout

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Warm Up


Partner WOD: 4RFT
YGIG
P1 - 200m Run P2 - Wall Sit
Swap
P1 - 10 Power Cleans 60/40 P2 - Deadhang
Swap
P1 - 10 Burpees over bar P2 - Handstand/ Wall Walk
Swap

Time Cap 35 Minutes


Endurance:

EMOM 30
1. 10/8 Cal Row
2. 15 KB Swings 24/16
3. 12/8 Cal Air Bike
4. 20 KB Push Press
5. 100m Run

 

5 minutes Shoulder Mobility


Recovery

 

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Sat 120518 CrossFit Harrogate Workout

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Warm Up
 

Endurance:
100m Run
1 Bear Complex with Sandbag 22.5/15
200m Run
1 Bear Complex
2 Legless Seated Rope Climbs
300m Run
1 Bear Complex
2 Legless Seated Rope Climbs
3 Burpees
400m Run
1 Bear Complex
2 Legless Seated Rope Climbs
3 Burpees
4 Chest to Bar Pull Ups
500m Run
4 Chest to Bar Pull Ups
3 Burpees
2 Legless Seated Rope Climbs
1 Bear Complex
400m Run
3 Burpees
2 Legless Seated Rope Climbs
1 Bear Complex
300m Run
2 Legless Seated Rope Climbs
1 Bear Complex
200m Run
1 Bear Complex
100m Run

Time Cap - 40 Minutes


Partner WOD:
E2MO2M 30
200m Run
AMRAP
5 Pull Ups
10 Press Ups
15 Air Squats

Partner 2 continues from where Partner 1 stopped.

Recovery

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Fri 110518 CrossFit Harrogate Workout

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Warm Up

 

Strength: Pull Up 1rm

Weighted or Banded

Test


WOD: EMOM 12

1. 10 Toes To Bar
2. 12 Hand Release Press Ups
3. 14 Ring Rows

Up to 12 minutes, then...
1. Max High Knees or Sit Ups
2. Max Press Ups
3. Max Ring Rows (Step Back)

Score = Completed Rounds (/12) + Total Reps in last 3 minutes.


Recovery

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Wed 090518 CrossFit Harrogate Workout

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Warm Up


Partner WOD:
AMRAP 28
YGIG
12 HSPU
14 KB Swings 24/16
16 Front Rack Lunges 24/16 (8el)

After every 3rd Round = Run 400m


Endurance:
AMRAP 25
1 Legless Seated Rope Climb/ 1 Rope Climb Pull Up/ 10 Ring Rows
200m Sandbag Run
30 Sandbag Thrusters 22.5/15

Mobility movements for the lower body


Recovery

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Sun 060518 CrossFit Harrogate Workout

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Warm Up


Strength: Double Under Practice

If you have Double Unders...
Practice your efficiency (straight into a double under)

If you don't have Double Unders...
progressions to work jump mechanics and hand movement.


WOD: 4RFT
250m Row
25 Unbroken Double Unders
15 Pull Ups


Recovery

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Sat 050518 CrossFit Harrogate Workout

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Warm Up


Endurance:
40/30 Air Bike Cals
Grace
30 Clean & Jerks 50/35
40/30 Cal Row
Isabel
30 Snatches 50/35
40/30 Air Bike Cals


Partner WOD: AMRAP 30

Partner 1
8 Pull Ups
1 Deadlift 100/70
8 Burpees over bar

Partner 2
8 Pull Ups
2 Deadlifts 100/70
8 Burpees over bar

Partner 3
8 Pull Ups
3 Deadlifts
8 Burpees over bar

Deadlifts increase by one rep each set

Recovery

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Fri 040518 CrossFit Harrogate Workout

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Warm Up


Strength: Ring Muscle Up

If you can complete Kipping Ring Muscle Ups...
Kipping Muscle Ups 6x3

If you can complete Strict Muscle ups...
Practice the kipping muscle up 6x1

Progressions to work on movement pattern of the Ring Muscle Up.


WOD: Nasty Girls
3 rounds for time of:
• 50 Squats
• 7 Muscle-ups
• 10 Hang power cleans 60/40


Recovery

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