Monday 18th - 24th Sunday March @CrossFit Harrogate

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Monday
Max Class Size 15

19.4

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees

Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Men snatch 95 lb.
Women snatch 65 lb.
Time cap: 12 minutes



Tuesday
Max Class Size 15

Strength

Superset
Handstand Negatives 5x4
Elevated/Rx/ Deficit

DB Floor Press 5x15


Workout

5RFT
8 Strict HSPU
8 Cleans 80/50



Just Move

3 Rounds
35s On/ 15s Off
Skipping
Lunges
DB Press
Squats
Air Bike
DB Deadlifts
Wall Sit
DB Bent Over Row
Row



Wednesday



Partner Workout
10 Rounds Each
YGIG
200m Run
1 Bear Complex 60/40

Time Cap 30 Minutes



Endurance

EMOM 24
1. 17/12 Cal Row
2. 16 Db Thrusters 15/10
3. 15 Pull Ups
4. 14 V Sits




Thursday

Strength

Deadlift for load:
#1: 5 reps @ 70%
#2: 5 reps @ 75%
#3: 3 reps @ 80%
#4: 3 reps @ 85%
#5: 1 rep @ 90%
#6: 1 rep @ 95%
#7: 1 rep @ 100%



Workout

4RFT

1 Deadlift @80%
10 Burpees Over Bar
20 Wall Balls 20/14



Hero Workout

Strength
Thruster for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps



Workout
AMRAP in 12 minutes:
•24 inch Box Jump, 12 reps
•95/65 pound Thruster, 6 reps
•6 Bar-facing burpees



Friday

Morning
Tempo Pull Ups
333X
6x3

Banded/BW/ Weighted


Workout
3 rounds for time:

• Row 500 meters
• 15 strict pull-ups
• 30 push-ups


Evening

CrossFit Open 19.5



Saturday

Endurance
Max Class Size 15
E10MO10M 40
800m Run
40 Hang Power Cleans 42.5/30
20 Down Ups

Score = Total working time


Teams of 4
AMRAP 35
120 Cal Row
90 HSPU
60 Air Bike Cals
30 Bar Muscle Ups


Sunday

Just Move

3 Rounds
50s On/ 20s Off

Battle Ropes
Db Snatches
Plank Hold
Ring Rows
Db Devil Press
Sit Ups

400m Run after each round

Monday 11th - Sunday 17th March @CrossFit Harrogate

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Monday
Max Class Size 15

For Time:

• 200-ft. dumbbell overhead walking lunge
• 50 dumbbell box step-ups
• 50 strict handstand push-ups
• 200-ft handstand walk

M 50-lb. dumbbell / 24-in. box
W 35-lb. dumbbell / 20-in. box

Time cap: 10 minutes


Tuesday

Strength

Pause Push Press
7x2

2s Pause in the dip, 2s hold overhead



Workout

6RFT

9 Push Press 60/40

12 Pull Ups


Just Move
3 Rounds
50s On / 25s Off

Plate GTOH 15/10
Plate Sit Ups
Burpees Onto Plate
Ring Rows
Deadbugs
DB Deadlifts



Wednesday



Partner Workout
3 Wall Walks
9 Burpee Box Jumps 24/21

3 minutes rest

AMRAP 15
3 Bar Muscle Ups
9 DB Front Squats 30/20 (1)




Endurance

3 Rounds
3 mins each station
1. Air Bike Cals
2. 5 Pull Ups + 5 Jumping Squats
3. 3 Deadlifts + 3 Hang Power Cleans + 3 STOH 42.5/30

30s rest between stations


Thursday
Max Class Size 15



Strength

Pull-up (Weighted): 1RM

Workout

5 Rounds
7 Pull Ups
7 Hang Power Cleans 60/40
200m Run

3 Rounds
5 C2B Pull Ups
5 Hang Squat Cleans
200m Run



Hero Workout
YETI
For time:
•25 pull-ups
•10 muscle-ups
•1.5-mile run
•10 muscle-ups
•25 pull-ups



Friday

Morning
Strength
1 Deadlift
1 Hang Power Clean
1 Front Squat

15 Mins to find a max weight for this complex



Workout

5 Rounds
250/200m Row
12 Wall Balls 20/14
6 Burpees

Rest 1 min between rounds

Evening
CrossFit Open 19.4




Saturday

Endurance

3 Rounds
800m Run
30 Kb Snatches 24/16
30 Burpees to a target
30 Pull Ups



Teams of 3
3 Rounds
90s per station
1. 200m Run
Max KB Swings 24/16

2. 250m/200m Row
Max Wall Balls 20/14

Take it in turns to complete a station
Work 90s/ Rest 3 minutes


Sunday

Just Move

6 Minutes to complete
800m Run

5 Rounds
40s On/ 20s Off
High Knees
Burpee Box Step overs
Russian Twists
Wall Walk Hold

6 Minutes to complete
1000m Row/ 2.2km Air Bike

Monday 4th - Sunday 10th March @CrossFit Harrogate

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Monday
Max Class Size 16

The Open 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
• 25 toes-to-bars
• 50 double-unders
• 15 squat cleans (weight #1)
• 25 toes-to-bars
• 50 double-unders
• 13 squat cleans (weight #2)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
• 25 toes-to-bars
• 50 double-unders
• 11 squat cleans (weight #3)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
• 25 toes-to-bars
• 50 double-unders
• 9 squat cleans (weight #4)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans (weight #5)

Stop at 20 minutes.



Tuesday
Max Class Size 15


Strength
Tempo Back Squats
6x3 @70%

Tempo- 33X3

Workout
30-25-20-15
Wall Balls 20/14
Medball Sit Ups


Just Move
4 Rounds
35s On / 15s Off
Air Bike (Sprint)
Plank (Hold)
Down Ups (Steady)

Row (Sprint)
Wall Sit (Hold)
DB Thrusters (Steady)

Mountain Climbers (Sprint)
Hollow (Hold)
Kb Swings (Steady)



Wednesday


Teams of 4
AMRAP 35
100 Cal Row
90 Burpees
80 SIt Ups
70 Plate GTOH 20/15
60 Pull Ups
50 Kb Swings 24/16
40 Goblet Squats 24/16
30 TTB
20 Plate OH Lunges 20/15
10 HSPU

One Plate and Kettlebell must be held during the 35 minutes, 10 syncro burpees if it's dropped



Endurance
EMOM 30
1. 12 Deadlifts 100/70
2. 15 Burpees
3. 12 Box Jumps
4. 15 Toes To Bar
5. Rest


Thursday Morning
Max Class Size 15

Strength
Power Snatch for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps


Workout

AMRAP 12
2 Bar Muscle ups
8 Power Snatches 35/25
14 Burpees Over Bar

Thursday Evening
Michaela Breeze Weightlifting Seminar
17:30 - 19:00

Commonwealth Gold Medalist Michaela Breeze will be coaching you through the Snatch + Clean & Jerk. This is a paid class so unless you have signed up you cannot take part. A small number of spaces are still available.

Open Gym

19:00 - 20:00


Friday
Max Class Size

Strength

Split Jerk for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps


Workout

Part A
6 Minutes to establish a Split Jerk 1rm

Part B
10-8-6-4-2
STOH 60/40
Front Squats
C2B Pull Ups


Saturday

Partner Endurance
AMRAP 8
200m Run
Max Burpees
Swap movements when runner is back

2 mins rest

AMRAP 8
150m Row
Max Pull Ups

2 mins Rest

AMRAP 8
12/9 Cal Air Bike
Max Sit Ups

Score = Total Burpees + Pull Ups + Sit Ups



Teams of 3
EMOM 36
1. GTOH 50/35
2. Cal Row
3. Toes To Bar

Rotate through these 3 movements.
Score = Total Completed Reps


Sunday

Just Move
6 Rounds

60s On/15s Off

Box Jumps
Ring Rows
Battle Ropes
Air Bike
Wall Balls
Rest

If counting, be as consistent as possible!














Monday 25th - Sunday 3rd March @CrossFit Harrogate

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Monday
Class Size 18


The Open 19.1
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

Rx:
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb ball to 9-ft. target

Scaled:
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target



Tuesday
Class Size 15

Strength

Thruster for load:
#1: 5 reps @ 60%
#2: 5 reps @ 70%
#3: 3 reps @ 75%
#4: 3 reps @ 80%
#5: 1 rep @ 90%
#6: 1 rep @ 95%
#7: 1 rep



Workout
AMRAP 8
12-10-8-6-4-2
Thrusters 60/40
Burpees over Bar

In remaining time...
Double Unders



Just Move (09:30 & 18:30)
3 Rounds
2 Minutes On/ 30s Off

1.
30 Skipping Alt Leg
6 Down Ups


2.
Max Burpee Box Step Ups


3.
6 Wall Balls
10 MB Sit Ups

4.
8 Ring Rows
8 Lunges



Wednesday

Partner Workout
AMRAP 35
50 GTOH 60/40
800m Run Together
50 Front Squats
400m Run Together
50 C2B Pull Ups
200m Run YGIG

Endurance
Class Size 15

Double DT
10RFT
12 Deadlifts 60/40
9 Hang Power Cleans
6 Push Jerks

EMOM 3 Burpees Over Bar



Thursday

Skill
Handstand Progressions
Whether it's kicking up, performing negatives, strict or kipping, we've got you covered!

Workout
5RFT
7 HSPU
14 Burpees to target
21 Sit Ups

Hero
Class Size 15
Josie

For time, wearing a 20-lb. vest:
1-mile run
Then, 3 rounds of:
•30 burpees
•4 power cleans
•6 front squats
Then, 1-mile run

Men: 155 lb.
Women: 105 lb.



Friday

Morning
Strength
Banded Front Squats
12x3 @55% with 25% band tension

Workout

For Time
Accumulate a 5 minute wall sit with 24/16 KB

Then..3 Rounds
20 Kb Swings
15 Goblet Squats
10 KB Facing Burpees


Evening
The Open 19.2



Saturday

Endurance
Class Size 15
The Open 17.1
For time / reps:
•10 dumbbell snatches
•15 burpee box jump-overs
•20 dumbbell snatches
•15 burpee box jump-overs
•30 dumbbell snatches
•15 burpee box jump-overs
•40 dumbbell snatches
•15 burpee box jump-overs
•50 dumbbell snatches
•15 burpee box jump-overs


Teams of 3
AMRAP 38
1000m Row
75 Wall Balls 20/14
50 Power Snatches 35/25
25 HSPU


Sunday


Just Move
3 Rounds
40s On/ 20s Off

Single Arm Ring Rows
Db Deadlifts
Single Leg Wall Sit
Down Ups
Lateral Box Hops
Single Arm Ring Rows
Db Front Squats
Single Leg Wall Sit
Battle Ropes
Plank













Monday 18th - Sunday 24th @CrossFit Harrogate

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Monday

Gymnastics Focus
Bar Muscle Ups
Final Week already?

You have Open Workout 19.1 to look forward to the week after!

Workout

AMRAP 14
1-2-3-4-5-6....
Bar Muscle Ups
3-6-9-12-15-18...
Hand Release Press Ups
5-10-15-20-25-30...
Air Squats

1 BMU = 3 Pull Ups


Tuesday

Strength
Romanian Deadlifts 5x8


Workout
EMOM 15
1. 20 Deadlifts 80/60
2. 45s Wall Sit + 10/5kg Plate
3. 15 Sit Ups
4. 45s Hollow Hold
5. 5 Power Cleans


Just Move
10 Minutes to achieve
2000m Row
100 Cal Air Bike

3 Rounds
45 On/ 30 Off
Plank Traverses
Wall Balls
Single Arm Ring Rows
Backwards Lunges
Lateral Box Hops
Sit Ups
Single Arm Ring Rows


Wednesday

Partner Workout
EMOM 32
1. P1 200/150m Row
2. P2 12 Burpees over DB
3. P1 12 DB Power Cleans 22.5/15
4. P2 12 DB Thrusters
5. P1 12 DB Thrusters
6. P2 12 DB Power Cleans
7. P1 12 Burpees over DB
8. P2 200/150m Row


Endurance
5RFT
500m Row/ 400m Run / 1000m Air Bike
30 Wall Balls 20/14
20 Box Step overs 24/21 DB 15/10


Thursday

Strength
Shoulder Press 5x6

Workout

3RFT
18 HSPU
36 Russian KB Swings 32/24

Hero

SCHMALLS
Run 800 meters

Then two rounds of:
• 50 Burpees
• 40 Pull-ups
• 30 One-legged squats
• 20 Kettlebell swings, 1.5 pood
• 10 Handstand push-ups

Then,
Run 800 meters


Friday Morning
Max Class Size 15


Strength

Clean 5x1
Time for a PB!

Workout
AMRAP 10
4 Power Cleans 90/60
12 Hollow Rocks


Friday Evening 19.1!


Saturday

Endurance
4 Rounds
750m Row / 2.2km Air Bike
4 Rounds Strict Cindy
5 Strict Cindy
10 Press Ups
15 Air Squats

Pair vs Pair
AMRAP 28
Partner Banded Run 400m
Max Partner Wall Balls 20/14


Teams of 4
1x Pair Runs
1x Pair Wall Balls
Swap when runners are back

Coach decides forfeit for losing Pair


Sunday

08:00 - 09:00

Used for Open 19.1 Workout

Just Move

4 Rounds
40s On/ 20s Off

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