Monday 16th September - Sunday 22nd September @CrossFit Harrogate

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Monday

Gymnastics Focus

Bar Muscle Up Progressions


Workout

6RFT
3 Bar Muscle Ups
6 Down Ups
12 DB Hang Clean & Jerks 20/12.5 (6ea)



Tuesday

Strength

Front Squat for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep



Workout

AMRAP 14
12 Front Squats 42.5/30
12 Jumping Lunges
200m Run



Just Move

3 Rounds
35s On
20s Off
Pull Ups/ Ring Rows
Wall Sit
Mountain Climbers
Air Squats
Plank Traverse
Burpees
Plate GTOH




Wednesday

Partner Workout
AMRAP 30
Partner Cindy
Complete 1 Round Each
5 Pull Ups
10 Press Ups
15 Air Squats




Endurance

5RFT
400m Run
30 Wall Balls 20/14
15 DB Burpee Deadlifts 20/12.5

TC 32 minutes




Thursday

Strength
5 Rounds
4 Handstand Negatives (Deficit if possible)
4 Man Makers
40 Banded Flutter Kicks



Workout

4x AMRAP 4

21 Cal Row/ Bike/ Ski
15 HSPU
9 Sit Ups
Max Burpees in remaining time

1 Minute rest between AMRAPs



Hero

Johnson

AMRAP in 20 minutes of:
•245/165 pound Deadlift, 9 reps
•8 Muscle-ups
•155/105 pound Squat clean, 9 reps



Friday

Weightlifting Focus

10 minutes to warm up
1 Clean + 1 Push Jerk + 1 Split Jerk

Then 5 attempts at a heavy weight for this complex



Workout

200m Run
5 Clean & Jerks @75%
200m Run
3 Cleans & Jerks @80%
200m Run
1 Clean & Jerk @90%



Saturday

Partner Endurance

3RFT
30 Front Squats 60/40
400m Run
30 Push Press
400m Run
30 Thrusters
400m Run

Share Reps, Run together

Time Cap 40 minutes



Teams of 4
AMRAP 35
40 Cal Air Bike
40 DB Snatches 22.5/15
40 Cal Ski
40 Toes To Bar
40 Cal Row
40 Wall Walks



Sunday

Just Move
5 Rounds
45s On
20s Off
Pull Ups/ Jumping Pull Ups
DB Deadlifts
Broad Jumps
Mountain Climbers
Wall Balls
Plank

Monday 9th September - Sunday 15th September @ CrossFit Harrogate

Monday


Gymnastics Focus
Bar Work
Kipping/ Butterfly Pull Ups is today's focus.

If you're already competent in both. Use this time to focus on Chest to bar variations, then look to achieve Max Reps for chin or chest, kipping or butterfly.

Workout
AMRAP 16

70 Double Unders
50 Air Squats
30 Hollow Rocks
10 Chest To Bar Pull Ups



Tuesday


Strength
Shoulder Press for load:
#1: 2 reps @ 80%
#2: 2 reps @ 80%
#3: 2 reps @ 80%
#4: 2 reps @ 80%
#5: 2 reps @ 80%
#6: 2 reps @ 80%



Workout
EMOM 20
1. 150m Ski
2. 15 Press Ups
3. 300m Air Bike
4. 15 Db Shoulder Press 15/10



Just Move
4 Rounds
40s On/ 20s Off

Sit Ups
DB Deadlifts
Down Ups
Hollow Hold
DB Squats
Press Ups
Plank Hold
Devil presses
Ring Row Hold



Wednesday

Teams of 4
5000m Row
500 Double Unders
50 Syncro Down Ups


32 Min TC



Endurance

AMRAP 25
20 Box Jumps 24/21
20 Single Arm KB Swings Each Arm 24/16
200m Run



Thursday

Strength
Overhead Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Superset with:

2 Turkish Get Ups Each Side

2 mins rest after each set

Workout

3RFT

400m Run
14 OH DB Lunges 20/12.5 (1)
14 HSPU

13 Min TC

Hero
Harper

1991m Run
70m Farmers Carry 20/12
60 Burpees
05 Rope Climbs
28 Db Snatches 22.5/15
05 Rope Climbs
60 Burpees
70m Farmers Carry 20/12

Weighted Vest Optional


Friday

Weightlifting Focus

20 minutes to find a heavy weight for this complex

Clean + Hang Squat Clean + Split Jerk


Workout

AMRAP 9
6 DB Hang Clusters 20/12.5
6 Burpees


Saturday

Endurance

6RFT
600m Run
16 Db Snatches 22.5/15
16 Goblet Squats
16 Sit Ups



Teams of 3
AMRAP 32
1-2-3-4-5....
Power Clean 80/50 (Each)

10 Syncro Sit Ups
200m Run Together

YGIG On Cleans


Sunday

Just Move

6 Rounds
35s On/ 20 Off
Lateral Box Hops
Jumping Lunges
Wall Sit
Ring Rows
DB Deadlifts
Dead Hang

Monday 2nd September - Sunday 8th September @ CrossFit Harrogate

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Monday

New Gymnastics Focus!
Bar Work
Pull ups/ Toes To Bar/ Bar Muscle Ups
Expect to go through kipping for each of these exercises to help efficiency during workouts

Workout

AMRAP 15
400m Run
12 Toes To bar
6 Each Arm DB Hang Clean & Jerk (1) 22.5/15


Tuesday

Strength
Tempo Front Squats

7x2

Start @60%
Increase after each set if form is maintained
Tempo- 32X3


Workout

EMOM 10

1. Cal Row
2. Rest
3. Wall Balls 20/14
4. Rest
5. Air Bike
6. Rest
7. Burpees
8. Rest
9. Ski Erg
10. Rest

Score = Total Reps



Just Move
3 Rounds
2 Minute Stations
30s Rest

Run 400-200m

6 Cal Row
8 Press Ups

30 Skips
10 Jumping Lunges

8 DB Deadlifts
6 Burpees


Wednesday

Partner Workout

AMRAP 24
12/9 Cal Bike/ Row/ Ski
6 Power Cleans 80/50
3 Burpees Over Bar


Endurance

1000m Row
800m Run
30 Db Box Step Overs 21/18 15/10
500m Row
400m Run
20 Db Box Step Overs
250m Row
200m Run
10 Db Box Step Overs


Thursday

Strength
In 20 minutes…

Work through rounds of
20s L Hang
6 Strict Ring Dips
6 Strict Pull Ups

Scale Up or Down accordingly

Workout

Baby Cindy
AMRAP 14
6 Pull Ups
12 Press Ups
17 Air Squats


Hero
Holleyman
Thirty rounds of:
•5 Wall ball shots, 20 pound ball
•3 Handstand push-ups
•225/155 pound Power clean, 1 rep



Friday

New Weightlifting Focus
Clean & Jerk

For the next 4 sessions we'll look at the Clean & Jerk, rather than dividing and focusing on just one of the movements.

Workout
4RFT
200m Run
7 Clean & Jerks (Split or Push) 60/40



Saturday

Lion’s Pride 2019!

Start Time 09:00
Estimated End Time 15:30



Sunday

Just Move
5 Rounds
40s On
15s Off

Ring Rows
Air Squats
Side Plank
Press Ups
Lunges
Row
DB Strict Press
Side Plank

Monday 26th August - Sunday 1st September @CrossFit Harrogate

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Monday

Teams of 5
AMRAP 30
250/200m Row
10 Devil Presses
75 Double Unders
20 Air Squats
15/12 Cal Air Bike



Tuesday

Strength
Test Week

Back Squat 1RM



Workout
For Time

400m Run
21 KB Swings 24/16
400m Run
21 Pull Ups
400m Run
21 Sit Ups



Just Move
4 Rounds
40s On/ 20s Off

Sit Ups
DB Deadlifts
Down Ups
Row
DB Front Squats
Press Ups
Air Bike
Devil presses
Ring Rows


Wednesday


Teams of 3
8 Rounds Each (36 mins)
In 90s
8 Burpees
10 DB Thrusters 20/12.5
Max Cals Ski Erg/ Air Bike


Endurance

AMRAP 30
30 Db Push Press RA 17.5/10
200m Run
30 Db Push Press LA
200m Run
30 Wall Balls 20/14



Thursday

Strength
4RFQ

5-10 Toes To Bar*
1 Length OH Lunges
5 Man Makers
1 Length OH Lunges

* Whatever option you choose, the reps need to be successive.


Workout
AMRAP 14
7 Toes To Bar
7 Cleans 70/45


Hero
Bulger

Ten rounds for time of:
• Run 150 meters
• 7 Chest to bar pull-ups
• 135/95 pound Front squat, 7 reps
• 7 Handstand push-ups


Friday

Strength
Final Week upside down

20 Minutes to Test
Kick Ups
HSPU
Strict & Kipping
Handstand walking
Or
Use this time to continue building strength by performing negatives


Workout
5RFT
3 Strict HSPU
6 Pistols
9 Chest to bar pull ups


Saturday

Partner Endurance
3 Rounds
YGIG
5 Rounds
3 Power Cleans 70/45
4 Hang Power Cleans
5 Front Squats

1000m Run Together

One bar per team
45 min time cap



Teams of 4
AMRAP 40
200 Deadlifts 80/60
40 Burpees over bar
200 Wall Balls 20/14
40 Burpees over bar
200 Cal Row
40 Burpees over bar
100m Run


Sunday
Just Move

4 Rounds
90s On 30s Off
10 DB Burpee Deadlift
10 DB Box Step Ups

10 Ring Rows
10 Air Squats

30 Skips
10 Jumping Lunges

10 Press Ups
10 High Knees

Monday 19th August - Sunday 25th August @CrossFit Harrogate

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Monday

Weightlifting Focus
Box Squat for load:
#1: 5 reps @ 60%
#2: 5 reps @ 60%
#3: 5 reps @ 60%
#4: 5 reps @ 60%
#5: 5 reps @ 60%

Superset with 7 Banded Broad Jumps

Workout
For Time
25/20 Cal Air Bike
25 Plate GTOH 20/15
25 Burpees
25/20 Cal Row



Tuesday

Pulling Strength
5 Rounds
2 Legless Rope Climbs
or
5 Rope Walks
into
60m Gun Walk
into
2 Banded PVC rollups

Workout

AMRAP 10
8 DB Push Press 20/15
8 Pull Ups
8 V Sits

Just Move
3 Rounds
45s On/ 25s Off
Rope Walks
Jumping Squats
Skipping
High Plank into Low Plank
Row
Wall Walk Hold
DB Deadlifts



Wednesday


Teams of 3

100 Double Unders
80 Cal Air Bike
60 DB Burpee Deadlifts 22.5/15
40 Toes To Bar
20 Muscle Ups
40 DB Hang Squat Cleans
60 HSPU
80 Cal Row
100 Double Unders




Endurance
4RFT
800m Run
15 Power Clean & Jerks 70/50



Thursday

Strength
Clean for load:
#1: 2 reps @ 80%
#2: 2 reps @ 85%
#3: 2 reps @ 90%
#4: 2 reps @ 95%
#5: 2 reps @ 100%


Workout
For Time
13 Cleans 40/30
5 Burpees Over Bar
10 Cleans 50/35
5 Burpees Over Bar
7 Cleans 60/40
5 Burpees Over Bar
4 Cleans 80/45
5 Burpees Over Bar
1 Clean 100/60



Hero
FOO

170-lb. bench presses, 13 reps

Then, complete as many rounds as possible in 20 minutes of:
7 chest-to-bar pull-ups
77 double-unders
170-lb. squat clean thrusters, 2 reps
28 sit-ups



Friday

Gymnastics Focus
This week for those that have their HSPU in the bag...

Deficit HSPU Strict and/or Kipping
Build to the lowest HSPU in 15 minutes

Handstand kick ups and negatives will be the focus for those that are not completing Strict HSPU yet.



Workout

8RFT
6 HSPU
30 Double Unders


Saturday

Endurance
50-40-30-20 and 10 rep rounds for time of:
• Wall ball shots, 20 pound ball
• Box jump, 24 inch box
• Kettlebell swings, 1.5 pood


Partner Workout
AMRAP 24
6-8-10-12-14....
YGIG
Russian KB Swings 24/16
KB Thrusters: 1/2 on Right Arm, 1/2 on Left Arm

After Each Set
5 Syncro Burpees over KB

Every 6 Mins
200m Run Together


Sunday
Just Move

3 Rounds
60s On / 25s Off

DB Push Press
Lunges
High Knees
Mountain Climbers
Air Bike
Air Squats
Skipping
Box Step Ups