back lever

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Wed 120208 - CrossFit Harrogate WOD

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The Naked Ape packs are in and ready for collection!

1. Warm up

2. Skill practise; ten minutes, your choice of what to work on from:
(a) Back lever
(b) Skin the cat

3. Three rounds for time of:
Run 400 m
Rest, 90 s
Row, 500 m
Rest. 90 s
Double under, 75 reps
Rest, 90 s

Loads of rest! You know what that means though - max effort when you're working. If this makes anyone worry please don't, we can scale as required. No hiding at home just because there's running!

4. Recovery

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Thu 111020 - CrossFit Harrogate WOD

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1. Warm up

2. Skill practise; on the rings: skin the cat, back levers

3. "Fight Gone Bad!"; three rounds of:
20/14 lb wallball, reps
35/20 kg sumo deadlift high pull, reps
25/21" box jump, reps
35/20 kg push press, reps
Row, calories

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Sat 17 Sep 2011. Have a look at the comments, videos and scores here and here

Fri 110527 - CrossFit Harrogate WOD

1. Warm up.

2. Skill training: back lever

3. CrossFit Games Open workout 11.6

Complete as many reps as possible in 7 minutes of the following rep scheme:
45 kg thruster, 3 reps
Chest to bar Pull-ups, 3 reps
45 kg thruster, 6 reps
Chest to bar Pull-ups, 6 reps
45 kg thruster, 9 reps
Chest to bar Pull-ups, 9 reps
45 kg thruster, 12 reps
Chest to bar Pull-ups, 12 reps...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

4. Recovery: moibilty work