hill sprint

Wed 120502 - CrossFit Harrogate WOD

1. Warm up

2. Conditioning: six-to-ten rounds for max speed/effort of:
Hill sprint, 100m
Rest, walk back down

3. Suppplementary; three rounds of:
Ab wheel roll out, 5 reps
Rest, 60s 

4. Recovery

Come prepared (shoes, jacket or warm top, waterproof  etc). If the weather is still horrendous this may change!

Thu 120126 - CrossFit Harrogate WOD

1. Warm up

2. Strength training:
One arm barbell suitcase deadlift,  you have ten minutes to establish a 1 rep max (the lift has to be made with your other hand immediately after in order to count)

3. Ten rounds:
Max effort hill sprint, 100 m
Rest, walk back down

4. Recovery

Remember to bring your running shoes and also warm/waterproof top/bottoms and maybe a change of clothes if you have a long way to travel back...don't make me pull the 'your skin is waterproof' quote out and no shirking just because we're going outside :-)

Sat 111203 - CrossFit Harrogate WOD

1. Warm up

2. Strength training:
Thruster: 1-1-1-1-1-1-1

3. Ten rounds, for max effort, of:
100 m, hill sprint (it's honestly a gentle hill!)
Rest, jog/walk back to start position

I know we don't need to remind you, but we're going to anyway: if you feel the cold please bring a warm phys top/bottoms to wear whilst you're doing the hill sprints because this part of the workout will obviously be taking place outside and we don't want any complaints about it being icers!

 4. Recovery: mobility