gh raise

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Wed 120104 - CrossFit Harrogate WOD

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1. Warm up

2. "CrossFit Total": 
Squat, 1 rep max
Press, 1 rep max
Deadlift, 1 rep max

After sufficient warm up sets, you have three attempts at each lift to find a 1 rep max. Your score is the sum of the three 1 rep max lifts, e.g. squat = 100 kg, press = 50 kg, deadlift = 150 kg; your 'CrossFit Total' = 300 kg

3. Supplementary: three rounds of:
(a) GH raise, 5 reps
(b) Janda sit up, 3-5 reps
(c) Standing broad jump, 5 continuous reps for max distance 

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Mon 111205 - CrossFit Harrogate WOD

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1. Warm up

2. "The London Throwdown - WOD 1"; for time complete in any order or breakdown:
35/25kg thruster, 75 reps
Bar jumping burpee, 75 reps
Pull up, 75 reps

3. Optional supplementary; three rounds of:
GHD sit up, 5-10 reps
GH raise, 5 reps or heavy kettlebell swing, 10 reps

4. Recovery: mobility

This is the first workout from the 'London Throwdown' competition taking place this week. Kate, Rachael, Alex, Chris and Jon are all competing so if you can make it in at all this week please come in and support, even better if you can do the workout alongside them. The next two workouts from the competition will be programmed for the group classses on Wednesday and Friday respectively, however, those taking part can do each workout whenever they want and also repeat each workout as many times as they like up until 2000 on Mon 12 Dec. Any questions at all please use the comments function below.