1. Warm up
2. Strength training; in 20 minutes:
(a) Snatch, work up to a heavy single
(b) Snatch, practise technique
3. Conditioning; for time, 21-15-9 reps of:
25/21" box jump
Sandbag ground-shoulder-squat (alternate shoulders, go as heavy as you can, be that 10 kg or 60 kg!)
4. Recovery
Everyone at CrossFit Harrogate wishes Rachael and Team Britannia CrossFit the very best of luck at the London Throwdown this weekend.
1. Warm up
2. Skill practise; 15 minutes to work on:
Muscle up
3. Three rounds for time:
60/40 kg barbell walking lunge, 20 reps
25/21" box jump, 10 reps
4. Recovery
Gio 6:09 (20 kg)
Sally B 6:26 (12.5 kg, 12")
Steve 5:49 (20 kg sandbag, 12")
Karlyne 5:55 (15 kg, 12")
Graham 6:05 (30 kg, 21")
Kate 6:06 (30 kg)
Rachel 6:26 (10kg, 12")
Jane 6:22 (15kg, 12")
James 6:14 (40 kg)
Simon 5:09 (30 kg)
Just a reminder but there is no Open Gym this afternoon, apologies.
1. Warm up
2. Strength training:
Bench press, 5-5-5-3-3-3
3. As many rounds as possible in 6 mins of:
Sandbag over a bar set at shoulder height in a squat rack, 10 reps
Sit up, 10 reps
Score is total amount of weight put over the bar (kg x reps), therefore you can chose the weight and pace.
4. Recovery
Registration for the CrossFit Games 2012 Open is live! Please have a look here.
1. Warm up
2. Skill practise; ten minutes to work on:
Muscle up
3. Team workout. Two teams, each team with a 20 kg barbell, 2 x squat racks, a prowler and 150 kg (2 x 5, 2 x 10, 2 x 15, 2 x 20, 2 x 25) of bumper plates.
Move the greatest amount of weight possible in x minutes using:
Barbell rack walk, 20 m
Prowler push, 20 m
The team rotates through the couplet with only one person working at a time. Team members that are 'resting' may adjust the load on the barbell and prowler and also move bumper plates between them as required, however only load moved by the team member that is 'working' will be counted. The length of time for the workout will be dictated by how many people are in the class.
4. Recovery
Great stuff everyone, I wanted to get a photos of that but being as you made me join in I didn't get a chance! Hope you all enjoyed it. Time ended up being 25 mins and the loads moved were 6410 kg and 2840 kg, well done.
Well done everyone, the last three days have been pretty tough so here's a fun one for you...
1. Warm up
2. Strength training:
Push jerk, 3-3-3-1-1-1
3. Team workout: class splits half and half. It's a race to get every member of the team through the workout from top to bottom, as soon as the first person finishes the prowler push they move onto the tyre flip and the next team member starts the prowler push and so on, following each other through, no overtaking, though lots of cheering is definitely encouraged!
50/30 kg prowler push, 80 m
Tyre flip jump through, 10 reps
25/15 kg backwards sled drag, 40 m
30/20 kg sandbag over-under, 5 reps
2 x 32/24 kg kettlebell farmers walk, 40 m
25/15 kg plate ground to overhead, 10 reps
11 ft rope climb, 3 ascents
4. Recovery: mobility
