1. Warm up
2. Skill practice:
Turkish get up
3. Conditioning: "Jackie", for time:
Row, 1000 m
20/15 kg thruster, 50 reps
Pull up, 30 reps
4. Recovery: mobility
Please see here for the times from the last time we did this workout.
1. Warm up
2. Strength training; five rounds of:
(a) Weighted ring dip, 5 reps
Rest, 60 s
(b) Rope climb, practise/climb/arms only
Rest, 60 s
3. Conditioning; FOR TIME:
Row, 2000m
This is a man/women test - do not underestimate it!
4. Recovery
Check out the worlwide 2000 m row rankings here. Please have a look here and here for details, times, scores, comments and videos for part 3 of this workout.
1. Warm up
2. Strength training:
Push jerk, 3-3-3-3-3
3. Partner workout; one person working, one resting, as a team complete alternating reps of:
Run, 200 m x 8 (yes that means 4 each)
Row, 200 m x 10
Run, 200 m x 8
The partner who is 'resting' has to hold a 20/14lb medball off the ground at all times whilst the other partner is 'working' - think of it as your relay baton.
4. Recovery
Firstly please remember the clocks go forward tonight!
Today CrossFit Harrogate will be raising money for Sport Relief by trying to break the World Record for rowing a marathon (42,195 m)!
This is a team event and it will be great if we can get as many people involved as possible, therefore if you haven't already signed up please come along, the more people the less everyone has to row!
Rowing starts at 1000, and there will also be a family fun workout at 1130 with some 'Paleoish' refreshments throughout.
If you don't have a preference for when you row, please come along at 1100-1130 as we have quite a few people coming at 1000 already.
Everyone is welcome so please bring yourselves, family, friends and anyone else you can find along to join in the row, cheer on the team, get involved in the family workout, meet the rest of the CrossFit Harrogate family, and/or just eat cake!
We would be very grateful if you would make any donations to Sports Relief through this link, thank you.
We would also like to say a massive thank you to Rachael and Suzanne for organising what is hopefully the first of many such events for our growing community.
Please have a look at this link for details of our family fun day and marathon row!
1. Warm up
2. Strength training;
Back squat, 3-3-3-3-3 reps
3. Conditioning: pairs workout; AMRAP in 3 mins for each couplet, one person on (a) and one on (b), swap when (b) is completed, score is the sum of all the reps from part (a):
Couplet 1:
(a) Wall climb
(b) 70/50 kg prowler push, 40 m
Rest, 1 min
Couplet 2
(a) Bootneck star jumps
(b) Row, 200 m
Rest, 1 min
Couplet 3:
(a) Mountain climber
(b) Sled drag, 40 m
Rest, 1 min
Couplet 4:
(a) Burpee
(b) Run, 100 m
3. Recovery
Kate 62.5 kg
Paul 85 kg
Steve 72.5 kg
Chelsea 60 kg
Karlyne 50 kg
Rachel 55 kg
Sally B 55 kg