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