Monday 22nd April - Sunday 28th April @CrossFit Harrogate

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Monday

Weightlifting Focus

Establish a 1rm in this complex

Power Clean + Power Clean + Squat Clean

Workout
E2MO2M 18
1. 200m Run + 5 DB Clusters 22.5/15
2. 250m Row + 7 Burpees
3. 50 Double Unders + 9 Pull Ups



Tuesday

Skill
15 minutes of Double Under practice

If you've got Double Unders, work through

E2MO2M 14

2 Legless Rope Climbs
50 Unbroken Double Unders



Workout
150 Double Unders
3 Rounds
15 Db Squats (1) 22.5/15
10 Db Snatches
5 BMU
Then...
150 Double Under



Just Move
4 Rounds
45s On/ 25s Off

Weighted Step Overs
Db Squats
Air Bike
Db Deadlifts
Wall Balls
Mb Sit Ups
Skipping



Wednesday

Partner Workout
30 Power Snatches 40/30
15 Syncro Burpees over bar
400m Run together
30 Thrusters 50/35
15 Syncro Burpees over bar
400m Run
30 Power Cleans 60/40
15 Syncro Burpees over bar
400m Run
30 Deadlifts 70/45
15 Syncro Burpees over bar
400m Run

Share bar work


Endurance
5RFT
400m Run
30 Kb Swings 24/16
20 Wall Balls 20/14
10 Pull Ups

Time Cap 30 mins



Thursday


Strength
Back Pause Squat for load:
#1: 1 rep @ 90%
#2: 1 rep @ 90%
#3: 1 rep @ 90%
#4: 1 rep @ 90%
#5: 1 rep @ 90%


AMRAP 14
8 Back Squats 50/35
8 Burpees over bar
200m Run


Hero Workout
EMILY
10 rounds for time of:
•30 double-unders
•15 pull-ups
•30 squats
•100-m sprint
Rest 2 minutes


Friday

Skill
Toes To Rings

If you can perform Toes To Rings
Complete the EMOM 12
1. 5 Kip Swings to 5 Toes to bar
2. 10 V Sits
Aiming to keep feet together and legs straight



Workout
2x AMRAP 7
6 Toes To Bar/Rings
9 Press Ups

Rest 3 Mins

3 Devil Presses 20/12.5
50 Double Unders



Saturday

Endurance

2 Rounds
3 Minutes
Max Distance Row

4 Minutes Rest

3 Minutes
Max Distance Air Bike

4 Minutes Rest



Teams of 3
AMRAP 35
YGIG
100m Run
10 Thrusters 42.5/30
5 C2B


Sunday

Just Move
4 Rounds
1 Min On/ 30s Off

Db Burpee box step overs
Alt Russian Swing + American Swing
Ring Rows
Inch Worm with 3 press ups

After each round
400m Run/ 500m Row/ 1.1km Air Bike
(3mins)

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

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Monday

Weightlifting Focus
Cleans
15 Mins to build to a heavy
Clean (with 3s pull to the knees) + Hang Squat Clean

Workout
4RFT
3 Deadlifts 70/45
2 Hang Power Cleans
1 Front Squat
2 Hang Power Cleans
3 Deadlifts
400m Run



Tuesday

Strength
6x 10s Chin Over Bar with 3s Negative
6x 15 Banded Lat Pull Downs
6x 5 Single Arm Ring Row

Workout
Cindy
AMRAP 20
5 Pull Ups
10 Press Ups
15 Air Squats

Just Move

3 Rounds
40s On/ 20s Off
Battle Ropes
DB Curtis Ps
Stir The Pot
Wall Balls
DB Squats
Plank
Down Ups
Ring Rows
Db Step Ups
Half V Sits



Wednesday

Partner Open 18. Zero

YGIG
21-15-9
•Dumbbell snatches 22.5/15
•Burpees, jumping over the dumbbell

Into

9-15-21
Cals Air Bike/ Row
Db Thrusters

Finishing with 400m (YGIG)


Endurance
10-9-8-7-6-5-4-3-2-1
Kb Snatch 24/16
Ring Rows
Goblet Squats
Down Ups



Thursday

Banded Deadlift
6x3
Keep it light
Accelerate the bar!

Deadlift
3x3
3x2
3x1





Workout

AMRAP 7
1-2-3-4-5-6...
Deadlift @50%
Burpee Over Bar


Friday

Gymnastics Focus
Ring Dips


Build Stability at the top and bottom of the movement

Work through 7x2

Between sets complete 15 Banded Tricep Ext

Workout
6RFT
5 Ring Dips
10 Box Jumps 24/21
15 Wall Balls 20/14

Time cap 16 mins


Saturday

Endurance
4RFT
400m Sandbag Run 22.5/15
25 Burpee Pull Ups


Teams of 3
3 Rounds
Rotate 1 Min On/ 2 Mins Off

Russian Kb Swings 32/24
HSPU
Toes To Bar
Air Bike


Sunday

Just Move
6 Minutes to Complete
400m Run with a medball
25 Wall Balls

5 Rounds
20s On/ 40s Off
Air Bike
Jumping Lunges
Row
Jumping Squats
Mountain Climbers

6 Minutes to complete
400m Run without a medball!
35 Wall Balls

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

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Monday

Weightlifting Focus: Clean

Our focus for the next 4 weeks will be the Clean

We'll initially be working through positioning up to full extension

Power Clean for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Workout

200m Run
5 Power Cleans 80/50
10 Burpees Over Bar

1 minute rest between rounds


Tuesday

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

Superset with…
Hanging Medball Curls 5x8


Workout

2x AMRAP 6

12 Prisoner Squats
12 DB Snatches 22.5/15

2 Minutes Rest

3 Strict Pull Ups
6 Hand Release Press Ups
9 Hollow Rocks


Just Move
3 Rounds
45s On/ 20 Off

Air Bike
Front Rack Step Ups
Wall Balls
Press Ups
Rowing
Deadbugs
Ring Rows
Skipping
Db Surrenders


Wednesday

Partner Workout
4 Rounds Each
14 Cal Row
7 DB Thrusters 22.5/15
7 Pull Ups

Rest 2 Minutes

4 Rounds Each
7 Cal Row
14 Db Box Step overs 21/18


Endurance
AMRAP 30
400m Run
9 Toes To Bar
7 Deadlifts 60/40
5 Hang Clusters


Thursday

Strength
5 Rounds

8 Bulgarian Split Squats Each Leg
15m Death March



Workout
AMRAP 8

Increasing Ladder
2-4-6-8-10...
Db Curtis Ps 20/12.5
Down Ups



Hero Workout
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


Gymnastics Focus
12th Ring Press ups
19th Ring Dips
26th Toes To Rings


EMOM 16
1. 15 Kb Swings 24/16
2. 10 Ring Press Ups
3. 10 Box Jumps 24/16
4. 75 Double Unders


Saturday

Paul’s Partner Ultra Endurance

Craig’s Crazy Partner Workout


Sunday

Just Move
3 Rounds
3 Mins On/ 1 Min Off

10m Waiter Walk + 8 SA Thruster

100m Row
10 Db Push Press

250m Air Bike
4 Inch Worms


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

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Monday
Max Class Size 12

19.6

For Time
30/20 Cal Air Bike
20 Devil Presses 20/12.5
800m Run
20 Devil Presses
30/20 Cal Air Bike


Tuesday
Max Class Size 15


Strength

Snatch 5x2
Build to a heavy two reps with perfect form


Workout

EMOM 15
1. 3 Snatches @80% of Strength
2. 6 Thrusters
3. 9 Strict HSPU or 18 Press Ups



Just Move
5 minutes to Complete
200m Run
20 Burpees
into
3 Rounds
50s On/ 30s Off
Devil Presses
Jumping Squats
Half V Sits
Wall Balls
DB Surrenders
Plank
into
5 Minutes to Complete
250m Row
20 Burpees



Wednesday

Partner Workout

3 Rounds Each
400m Run
15 Russian KB Swings 32/24

2 Rounds Each
500/400m Row
15 Burpees over rower

1 Round Each
40/30 Cal Air Bike
15 Wall Balls 20/14



Endurance

35-30-25-20
Kb Swings
Sit Ups
Press Ups

400m Run between rounds



Thursday
Max Class Size 15

Strength
4RFQ
4 Strict HSPU
6 Strict Pull Ups
8 Strict Toes To Bar


Workout
5RFT
11 HSPU
66 Double Unders


Hero Workout
SHIP
Nine rounds of:
•Squat clean, 7 reps 85/55
•8 Burpee box jumps, 36"" box



Friday
Max Class Size 15

Strength
Banded Bench Press
12x3
Narrow/Normal/Wide

Weight - 50% of 1RM
Band Tension - 25% of 1RM

Workout
For Time
3RFT
30 Air Squats
20 Pull Ups
10 Db Deadlifts 22.5/15

EMOM 6 Press Ups

Rx = Weighted vest


Saturday

Partner Endurance
EMOM 20
P1. 15/10 Cal Row + Max Medball Clean
P2. Repeat

Rest 2 Minutes

E2MO2M 20
P1. Round of DT (60/40) + Max Burpees over Bar
P2. Repeat

Score = Total MBC + Burpees


Teams of 3
AMRAP 30
YGIG
9 Power Cleans 60/40
5 Syncro Down Ups
7 Front Squats
5 Syncro Down Ups
5 Thrusters
5 Syncro Down Ups
800m Run Together



Sunday

Just Move
5 Rounds

30s On/ 20s Off

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

Monday 25th - Sunday 31st @CrossFit Harrogate

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Monday

Open Workout 19.5

33-27-21-15-9 reps for time of:

• Thrusters
• Chest-to-bar pull-ups

Men use 95 lb.
Women use 65 lb.

Time cap: 20 minutes


Tuesday

Strength
5 Rounds
12 Single Arm KB Swings
10 Broad Jumps


Workout
5 Rounds
2 Minute Rounds
200m Run
Max Power Snatches 60/40

Rest 2 minutes



Just Move
3 Rounds
45s On/ 20s Off
Shuttle Runs
Down Ups
Plank
Broad Jumps
Db Thrusters
Sit Ups
Lunges
Devils Press
Hollow Hold



Wednesday

Partner Workout

5 Rounds Each
11 Deadlifts 42.5/30
9 Hang Power Cleans
7 Front Squats

800m Run Together

5 Rounds Each
8 GTOH
8 Burpees over Bar

800m Run Together



Endurance
3 Rounds
2 Minutes On
1 Minute Off

1.20/15 Cal Air Bike
Max Pull Ups

2.20/15 Cal Row
Max Jumping Lunges

3.100 Double Unders
Max Wall Balls 20/14

4. 200m Run
Max Press Ups


Thursday


Strength

Squat Clean Thruster for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep


Workout
3RFT
10 Clusters @60% of 1RM
12 Pull Ups


Hero Class
RONEY

Four rounds for time of:
• Run 200 meters
• 135/95 pound Thruster, 11 reps
• Run 200 meters
• 135/95 pound Push press, 11 reps
• Run 200 meters
• 135/95 pound Bench press, 11 reps


Friday

Morning


Strength

Ring Dip Negatives 5x4
Foot assisted/ BW/ Weighted

30s rest

Box Shoot Throughs 5x6

Rest 1 minute


Workout

Elizabeth
21-15-9 reps for time of:
• Clean 60/42.5
• Ring dips



Evening
Open Workout
19.6


Saturday

Endurance

5RFT
30 Wall Balls 20/14
6 Clean & Jerks 80/50




Teams of 4
AMRAP 30
YGIG
25 Cal Row
10 Burpees over Bar
10 Power Cleans 60/40

1 Plate 20/10 to be held overhead at all times


Sunday

Just Move
6 Rounds
30s On/ 15s Off
Lateral Box Hops
Jumping Squats
Wall Sit
Plank Traverse
DB Press
Plank

After Each Round 3 Minutes to complete
400m Run/ 500m Row/ 1.1km Air Bike