max height box jump

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Mon 120220 - CrossFit Harrogate WOD

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For those of you who did the session with James Jowsey, it sounds like you all enjoyed it and got a lot out of it. The real changes now come as you do the movements more and more; this is DEFINITELY a case of the more you put in the more you get out. Your movements should really be the priority in your training now, make time for them, even if you have to shorten a WOD, trust me, you'll see more improvements in the long term.

1. Warm up

2. Skill training; ten minutes to establish:
Max height box jump, 1 rep

3. Conditioning; complete as many rounds as possible in 15 minutes of:
60/40 kg push press, 7 reps
60/40 overhead squat, 10 reps
GHD sit-up, 15 reps

4. Recovery

Part 3 of this workout was posted on the CrossFit mainsite on Sun 05 Feb 2012. Have a look at the comments, videos and scores here and here.

Mon 111219 - CrossFit Harrogate WOD

1. Warm up

2. Skill practise; 15 minutes on:
(a) Kipping/butterfly swing/pull up
(b) Max height box jump
Practise kipping/butterfly swings/pull up in between max height box jump attempts

3. For time;
102.5/70 kg deadlift, 21 reps
Handstand walk, 21 m
102.5/70 kg deadliftt, 15 reps
Handstand walk 15 m
102.5/70 kg deadlift, 9 reps
Handstand walk 9 m

(Don't worry, for those that can't do handstand walks yet, which is most of us, we'll sub in monkey runs instead)

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Mon 28 Nov 2011. Have a look at the comments, videos and scores here and here.