1. Warm up
2. Strength training:
Front squat, 3 x 5 reps
3. Conditioning: as many rounds as possible in seven minutes of:
2 x 24/16 kg kettlebell farmers walk, 4 lengths
60/40 kg front squat, 10 reps
Burpee, 10 reps
4. Recovery
1. Warm up
2. Skill practice: fifteen minutes to work on gymnastics skill of choice:
Single leg squat
Handstand: hold, walks, negatives, push up, kipping
Ring dip
Back lever
Kipping swing
Etc.
3. Conditioning: partner workout, as many rounds as possible in twelve minutes of:
a. Run, 400m
b. As many rounds as possible of:
60/40 kg hang power clean, 5 reps
Burpees, 5 reps
Partner 1 beings with part (a), partner 2 begins with (b). As soon as partner 1 gets back from the run they begin part (b) and partner 2 begins part (a). Score is your individual number of rounds on part (b).
4. Recovery
1. Warm up
2. "The Filthy Fifty"; for time:
25/21" box jump, 50 reps
Jumping pull up, 50 reps
16/12 kg kettlebell swing, 50 reps
Walking Lunge, 50 steps
Knees to elbow, 50 reps
20/15 kg push press, reps
Back extension, 50 reps
20/14 lb wallball, 50 reps
Burpee, 50 reps
Double under, 50 reps
3. Recovery
Please have a look here for the times from the last time we did this workout. Apparently one of you asked Tristan if we could do this workout so he was only too happy to oblige!
This is Alex's last workout with us so we thought this would be a fitting send off. Everyone in the CrossFit Harrogate community would like to wish him the very best of luck in his future adventures. Hopefully we'll see him back here sometime in the future - he'll always be very welcome.
1. Warm up
2. Conditioning; "The Seven", seven rounds for time of:
Handstand push up, 7 reps
60/40 kg thruster, 7 reps
Knees to elbow, 7 reps
112.5/70 kg deadlift, 7 reps
Burpee, 7 reps
32/24 kg kettlebell swing, 7 reps
Pull up, 7 reps
3. Recovery
Please have a look here and here for details times, scores, comments and videos for part 2 of this workout.
1. Warm up
2. Skill practice: ten minutes to work on kipping swing/pull ups or butterfly pull ups
3. Conditioning: 'Kalsu', for time:
60/40 kg thrusters, 100 reps; whilst also completing 5 burpees on the minute, every minute
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters. Post the total number of minutes it took to reach 100 thrusters.
4. Recovery
Please have a look here and here for the background and info on part 2 of this workout. This is a SERIOUS man/woman test to do this prescribed! The suggested starting weight for this would be 42.5/30 kg and then scale from there as required. You've got Jon to thank for reminding me of this, Alex to thank for leaving and Rachael to thank for getting me to put it in at RX weights!
Awesome effort everyone, well done!