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

Monday 11th - Sunday 17th @CrossFit Harrogate

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Monday

Gymnastics Focus

Bar Muscle ups
Progressions to build strength within the Kip, pull and transition of the bar muscle up

Workout
Death By Burpees
Min 1. 1 Burpee + 2 BMU
Min 2. 2 Burpees + 2 BMU
Min 3. 3 Burpees + 2 BMU
Etc..

1 BMU = 4 Pull Ups


Tuesday Max Class Size 15

Barbell Complex
E2MO2M 10

1 Snatch + 1 Hang Snatch + OverHead Squat

Increase the weight each set, start at 50-60%


Workout
For Time
40-30-20-10
Sit Ups
20-15-10-5
Power Snatches
30/25
40/30
50/35
60/40

200m Run between rounds


Wednesday Max Class Size 15

Partner Workout
YGIG

3 Rounds
10 Thrusters 40/30
10 Pull Ups

2 Rounds
10 Thrusters 50/35
10 C2B Pull Ups

1 Round
10 Thrusters 60/40
10 Strict Pull Ups

Then go back up! 2 Rounds + 3 Rounds.

Endurance
18.1

Complete as many rounds as possible
in 20 minutes of:
•8 toes-to-bars
•10 dumbbell hang clean and jerks
•14 / 12-cal. row (or Cal Air Bike/ 75 Double Unders)

Rx:
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Scaled:
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell


Thursday Max Class Size 15


The Castle Games 19.3

RX
13 Minute rolling clock
Part A
5 Rounds
15 C2B Pull Ups
50’ Barbell Walking Lunge 42.5/30
In remaining time…
Part B
Max Handstand Walk

Scaled
10 Minute rolling clock
Part A
5 Rounds
15 Jumping Pull Ups
50’ Barbell Walking Lunges 20/15
In remaining time
Max Shuttle Run

If you’re not in the competition you will be doing 15 DB Lunges instead of walking barbell lunges


Friday Max Class Size 15

Weightlifting Focus
Clean
EMOM 8
1 Power Clean + 1 Squat Clean
Build to heavy 2 reps!

Workout
10RFT
1 Clean @90% of EMOM weight
6 Burpees over bar


Saturday

Partner Endurance
3x EMOM 14
1. 8 Db Front Squats 22.5/15
2. 12/9 Cal Row/ Air Bike

1 min rest

1. 10 Db Hang Clean & Jerk (5ea)
2. 12/9 Cal Row/ Air Bike

1 min rest

1. 14 Db Deadlifts
2. 12/9 Cal Row/ Air Bike

Teams of 3
In Canon

250m Row
20 Sit Ups
15 Plate GTOH
10 Db Surrenders 20/15
5 Down Ups

Score = Total completed rounds + Most completed reps into next round


Sunday

400m Run
into
2 Rounds
45s On / 20s Off
Db Bench Press
1 Air Squat + 1 Lunge each leg
Cal Row
Deadbugs
Db Press Ups
Ring Rows
into
400m Run
into
2 More Rounds!
into
400m Run to finish!

Monday 4th - Sunday 10th @CrossFit Harrogate

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Monday
Gymnastics Focus
Bar Muscle ups

Progressions to improve positioning and strength

Workout
For Time
800m Run

Into
6 Rounds
2 Bar Muscle Ups (Scaling 2 Pull ups + 2 Press Ups)
12 Air Squats
22 Double Unders

Into
800m Run


Tuesday

Castle Games Qualifier 19.2
Time Cap 20 minutes
30 Wall Balls 20/14 (Scaled 14/6)
30 Burpee Box Jumps 24/21 (Scaled Step up)
100 Double Unders (Scaled 100 Single Unders)
30 Power Snatches 35/25 (Scaled 30 KB Swings 24/16)
30 Cal Air Bike (Scaled Cal Row)
100 Double Unders
30 Burpee Box Jumps
30 Wall Balls

Just Move (09:30 & 18:30)

5 Minutes to complete
50/40 Cal Air Bike or 60/50 Cal Row

1 minute rest

Then
3 Rounds
45s On / 20s Off
Devil Presses
Sit Ups
Shuttle Runs
High Knees
DB Push Press

1 minute rest

Then
5 Minutes to complete
50/40 Cal Air Bike or 60/50 Cal Row


Wednesday

Partner Workout
21-15-9
Front Squats 42.5/30
Burpees over Bar

P1 Completes all Front Squats
P2 Completes all Burpees

200m Run

P2 Completes all Front Squats
P1 Completes all Burpees

200m Run

21-15-9
Push Press
Sit Ups

P1 Completes all Push Press
P2 Completes all Sit Ups

200m Run

P2 Completes all Push Press
P1 Completes all Sit Ups


Endurance 18:30 Class (Max size 15)
The Chief
Max rounds in 3 minutes of:
• 135 pound Power cleans, 3 reps
• 6 Push-ups
• 9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.


Thursday (Max size 15)

Strength
Pull Ups Negatives 5x3

Handstand Negatives 5x3

Workout
4RFT
15 Goblet Squats
13 Pull Ups
11 HSPU
400m Run

15 min Time Cap

Hero (Max Size 20)
Hortman
Complete as many rounds as possible in 45 minutes of:
• Run 800 meters
• 80 Squats
• 8 Muscle-ups


Friday (Max Size 15)
Weightlifting Focus
Clean
Breaking down the Clean, in the main the focus will be dropping under the bar after watching TCG 19.1!

Workout
AMRAP 13
6 Power Cleans 60/40
12 Pull Ups
6 Squat Cleans
12 Press Ups


Saturday

Endurance (Max Size 15)
AMRAP 28
2 Seated Legless Rope Climb
8 Toes To Bar
14 Medball Cleans 20/14
20 Cal Air Bike/ 30 Cal Row


Partner AMRAP 25
AMRAP 25
YGIG
10 Dumbbell Thrusters 20/15 LH
50 Double Unders
10 Dumbbell Thrusters RH
50 Double Unders


Sunday

Just Move
3 Rounds

3 mins on/ 1 min off

2 Burpees + 5 Air Squats + 8 Ring Rows

3 DB Deadlifts + 5 DB Front Squats + 7 DB STOH

4 Wall Balls + 6 MB Down Ups + 8 MB Sit Ups