Monday 15th July - Sunday 21st July @CrossFit Harrogate

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Monday

Gymnastics Focus
Ring Muscle Up

10 minutes Pull and Press progressions
10 minutes Transition progressions


Workout
3RFT
7 Muscle ups
14 DB Thrusters 22.5/15
21 Sit Ups


Tuesday

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


Workout

7RFT
200m Run
7 Front Squats 80/50



Just Move
4 Rounds
55s On/ 30s Off
Burpee Box Step Overs
Skipping
Wall Balls
Hollow Hold
DB Surrenders
Air Bike


Wednesday


Partner Workout
10 Rounds
1 min Each Station
P1. Cal Row
P2. Burpees
P1. Double Unders
P2. Cal Row
etc

Work 1 min/ Rest 1 min


Endurance
21-18-15-12-9-6-3
Power Cleans 60/40
Burpees Over Bar
Then...
800m Run


Thursday

Skill
Kettlebell Snatch & Turkish Get Up

Strength
Work through 4RFQ
2 Turkish Get Ups
4 Windmills
6 KB Snatches

All each side


Workout
AMRAP 15
200m Run
30 Kb Swings 24/16
200m Run
30 Kb Snatches

Aim for 3 Rounds

Hero
Barraza
Complete as many rounds as possible in 18 minutes of:
• Run 200 meters
• 275/185 pound Deadlift, 9 reps
• 6 Burpee bar muscle-ups


Friday

Weightlifting Focus
Bench Press/ Pressing Strength
Our focus today will be on the Strict Press and Tricep Strength

Workout

EMOM 16
1. 17/12 Cal Air Bike
2. 17 DB Push Press 20/15
3. 17 Pull ups
4. Rest


Saturday

Endurance

400m MB Run
50 Wall Balls 20/14
400m MB Run
40 Wall Balls
400m MB Run
30 Wall Balls
400m MB Run
20 Wall Balls
400m MB Run
10 Wall Balls


Partner Workout
AMRAP 34
100m Run
10 DB Push Press 22.5/15
8 Pull Ups

Complete full rounds before swapping


Sunday

Just Move
Start and End with
In 6 minutes complete
100 Single Unders
100m Row
100m Run
100m Ski
100m Air Bike

4 Rounds
40s On/ 20s Off
Air Squats
Sit Ups
Lunges
Down Ups
High Knees

Monday 8th July - Sunday 14th July @CrossFit Harrogate

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Monday

Gymnastics Focus

Ring Muscle Up

The next 4 weeks will focus on the pulling and pressing strength of the ring muscle up.


Workout
10 Ring Muscle Ups
15 Burpees
20 Kb Swings 24/16
25 Cal Row/ Ski/ Air Bike
20 Goblet Squats
15 Burpees
10 Kb Snatches



Tuesday

Strength
4RFQ
15s Chin over Bar hold
15 Banded Hollow Pull Downs
15 Banded BTN Pulls

Workout
AMRAP 17
2 Rope Climbs
20 DB Thrusters 20/15
80 Double Unders



Just Move
3 Rounds
2 mins On/ 30s Off

8 Ring Rows + 6 Lunges

8 Wall Balls + 6 Press Ups

150m Air Bike + 6 Box Step Ups

100m Row + 12 Sit Ups



Wednesday

Teams of 3

AMRAP 16
12/9 Cal Air Bike
8 Toes To Bar

3 Minutes Rest

AMRAP 16
150m Row
8 HSPU




Endurance

27-24-21-18
Devil Presses 15/10
Burpees over DB
Cal Air Bike/ Row/ Ski



Thursday

Strength
Overhead Squat
5x 2 @80% of 1RM

Superset with
Split Squats 5x 8 Each Leg
Slow and at BW


Workout
2RFT

20 DB Snatches 20/12.5
20 DB OH Lunges (10ES)
200m Run


Hero Workout

SISSON
Complete as many rounds as possible in 20 minutes of:
• 15-ft rope climb, 1 ascent
• 5 burpees
• 200-meter run

If you've got a 20-lb. vest or body armor, wear it.


Friday

Weightlifting Focus
Bench Press

Pressing strength will be our focus for the next 4 weeks, with us testing our 1rm bench press at the end.


Workout
AMRAP 14
3 Wall Walks
7 Power Cleans 70/45



Saturday

Endurance
400m Run
21 Unbroken Pull Ups
400m Run
15 Unbroken Pull Ups
400m Run
9 Unbroken Pull Ups

5 mins rest

Repeat with Press Ups

If reps are broken, run 200m and return back to the pull up bar to finish the reps.


Teams of 5
AMRAP 35
Athlete 1 200m Ski
Athlete 2 250m Row
Athlete 3 400m Air Bike
Athlete 4 200m Run
Athlete 5 Rest
Then...

10 Syncro Down Ups

Rotate through movements on the next round


Sunday

Just Move
4 Rounds
40s On / 15s Off
Battle Ropes
Ring Rows
Plank
Db Lunges
Db Deadlifts
Wall Sit
Med Ball Sit Ups
Med Ball Russian Twists
Med Ball Down Ups

Monday 1st July - Sunday 7th July @CrossFit Harrogate

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Monday

Weightlifting Focus
Snatch

1RM Power Snatch

1RM Snatch

Workout

For Time

1k Run
30 Plate Clusters 20/15

TC 10 mins

Tuesday

Strength
Pause Back Squat 6x2 @80%

Workout
AMRAP 13
10 Kb Swings 24/16
10 Hollow Rocks
10 Burpees over Kb

Just Move
3 Rounds
50s On/ 25s Off
Gun Walk
Wall Balls
Ring Rows
Air Bike
Burpee Box Step Ups
DB RDLs
Row
Half V Sits

Wednesday
The Castle Games
WOD 1

16 minute rolling clock
Part A (6 mins)
3rm STOH

Part B (10 mins)
150 Syncro Wall Balls
Every Break = 5 Syncro Down Ups


Endurance
30 Power Cleans 60/40
800m Run
30 Squat Cleans
800m Run
30 Power Clean & Jerks

Thursday

Skill
Rope Climbs

If you have Rope Climbs
EMOM 12
1. 1 Legless Rope Climb
2. 50 Double Unders
3. 15 Elevated Ring Rows

Workout
5RFT
12 Deadlifts 90/60
6 Burpees over bar
2 Seated Legless Rope Climbs

Hero
Jerry
1km Run
2km Row
1km Run


Friday
Gymnastics Focus
Pull Up

Max Kipping Pull Ups

Workout
AMRAP 20
6 Pull Ups
12 Press Ups
18 Air Squats
24 Double Unders

Saturday

Endurance
Paul’s Partner Endurance (Edited!)
8 Rounds
10 Kb Snatches 24/16 5 EA
10 Sit Ups
10 Power Cleans 70/45
10 Lunges

Every 5/10/15/20....minutes
10 Syncro Burpees over bar

YGIG

Teams of 4
AMRAP 40
Run 1k, One Pair runs it in reverse
3 Rounds
YGIG
6 Burpees
6 Wall Balls 20/14
6 Strict Pull Ups

Sunday
Just Move
3 Rounds
40s On/ 20s Off

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

Monday 24th June - Sunday 1st July @CrossFit Harrogate

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Monday


Weightlifting Focus

Snatch Complex

Snatch First Pull + Power Snatch


Workout

3 Rounds
Every 90s complete...
1. 100m Ski + 10 Pull Ups
2. 100m Row + 8 Burpees
3. 100m Run + 6 Each Arm DB Thrusters (1) 20/12.5
4. Rest


Tuesday


Strength

EMOM 15
1. 8 Box Jumps
No necessarily high, but make it explosive.
2. 8 Jumping Lunges
Jump as high as possible between lunges, BW is fine or weighted for your pleasure.
3. 64 Flutter Kicks



Workout

25 Wall Balls 20/14
20 DB Snatches 22.5/15
15 Toes To Bar



Just Move

4 Rounds
60s On 30s Off
Shuttle Runs
Hollow Hold
DB Surrenders
Rowing
Sit Ups
Air Squats



Wednesday

Partner Workout
3RFT
1k Run
40 Deadlifts 100/60
40 Power Cleans 80/50
40 STOH 60/40

45 min TC


Endurance
AMRAP 32
50 Double Unders
30 Pull Ups
10 Cal Ski
50 Air Squats
30 Kb Swings 24/16
10 Cal Row


Thursday

Strength

Front Squat 5x5 @75%


Workout

6RFT
12 DB Lunges (1) 25/17.5
12 Cal Air Bike/ Ski/ Row



Girl Workout
Eva

5 rounds for time of:
• 800m run
• 30 Kettlebell Swing 2 pood
• 30 pull-ups



Friday

Gymnastics Focus

1rm Pull Up

Workout

800m Run
43 Pull Ups
17 Cleans 60/40


Saturday

Endurance

10RFT
200m Run
6 Sandbag Surrenders 22.5/15
4 Burpees Over Sandbag


30 min TC


M.Copper

Partner WOD
AMRAP 29
48 Double Unders
6 Db Hang Squat Cleans 20/15
11 Burpees

EMOM 10 Star Jumps

Complete a full minute then swap, continue on from your partner. Each minute begins with 10 Star Jumps.

RIP Matt x


Sunday

Just Move
5 Rounds

30s On/ 20s Off

Box Step Ups
HR Press Ups
Jumping Lunges
Wall Sit
Side Plank Right
Mountain Climbers
Side Plank Left
DB Bent Over Row

Monday 17th June - Sunday 23rd June @CrossFit Harrogate

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Monday


Weightlifting Focus
Snatch
10 Minutes Overhead Squat Mechanics
15 Minutes to achieve a heavy
Hang Power Snatch + Hang Squat Snatch


Workout
2x AMRAP 5

8 Plate GTOH 20/15
6 Burpees Onto Plate

1 Min Rest

8 OH Lunges
6 Pull Ups



Tuesday

5RFQ
4 Man Makers

30s Rest

10 High Knee to L Hang

30s Rest



Workout

4RFT
400m Run
12 Toes To Bar
15 DB Push Press 22.5/15

Time Cap 18 mins



Just Move

50s On/ 25s Off
5 Rounds
Box Jumps
Lunges
Ski Erg
Press Ups
Ring Rows
Air Bikes



Wednesday

Partner Workout
AMRAP 35

50 Kb Swings 24/16
500m Row/400m Ski or 1.1km Air Bike
40 Goblet Squats
500m Row/400m Ski or 1.1km Air Bike
30 KB Snatches
500m Row/400m Ski or 1.1km Air Bike
20 Clean & Press
500m Row/400m Ski or 1.1km Air Bike
10 Thrusters


Endurance
800m Run
40 Pull Ups
20 Burpees over Bar
20 Power Cleans 80/50
40 Press Ups
800m Run



Thursday

Unilateral Lower Body Strength
5 Rounds
7 ES Split Squat RDL
7 Single Leg Box Step Ups
7 Reverse Nordic Curls


Workout
3RFT
10 Deadlifts 100/70
30 Air Squats
150 Double Unders

1 min rest between rounds

Aim for 3-4 minute rounds


Hero
NATE
As many rounds as possible in 20 minutes:
•2 Muscle-ups
•4 Handstand Push-ups
•8 2-Pood Kettlebell swings


Friday

Gymnastics Focus
Pull Ups
A continuation of Kipping/ Butterfly and Strength progressions


Workout

3-6-9-12-15-18
Pull Ups (First 3 reps need to be strict)
Db Squats 20/12.5
Cals Ski/Row/Bike



Saturday

Endurance

1 Mile Run
50 Russian Swings 32/24
30 Down Ups
800m Run
30 Russian Swings
20 Down Ups
400m Run
10 Russian Swings
10 Down Ups

Rx = 20/14lbs Vest


Teams of 3
AMRAP 30
YGIG
100m Row
10 Thrusters 50/35
1 Seated Rope Climb or 10 Ring Rows


Sunday

Just Move
7 Mins to complete
1000m Row

3 Rounds
60s On/ 20s Off
Box Step Ups
Ring Rows
Press Ups
Sit Ups

8 Mins to complete
1200m Run