1. Warm up.
2. Strength training: weighted pull up
1-1-1-1-1-1-1
3. As many rounds as possibe in twelve minutes:
Overhead Squat, 5 reps
Push press, 5 reps
Use the same load/barbell for both movements: 50% bodyweight. Bar taken from the ground, no rack.
4. Recovery: mobility
Part 2 of this workout was posted on the CrossFit mainsite on Fri 08 Jul 2011. Have a look at the comments, videos and scores here and here.
Chris 9 rounds (40 kg @ 95 kg BW)
Everyone at CrossFit Harrogate bids a fond farewell to Noelle, Jason and family. Thank you for your great friendship, encouragement and hard work - we wish you the very best for the future, stay in touch and hopefully we'll see you back here in the not too distant future.
1. Warm up.
2. Strength training:
Press: 5-5-5-5-5
Or if you want to join Noelle...
Bench press: find 1 rep max
Box jump: find max height single jump
3. Five rounds for time of:
100/70 kg prowler push, 1 trip
Tyre flip jump through, 8/5 reps
Chest to bar pull ups, 5 reps
Rest, 1 min
1 trip = 20 m out + 20 m back (both on the high handles)
*4. Optional finisher for Noelle; for time:
Box jump at max height, 1 rep
Run, 400 m
Burpees 20 reps
5. Recovery: mobility
Part 2 of this workout was posted on the CrossFit mainsite on Sun 03 Jul 2011. Have a look at the comments, videos and scores here and here.
1. Warm up.
2. Strength training: deadlift
3-3-3-3-3
3. "Short Cindy": as many rounds as possible in 10 minutes of:
Pull ups, 5 reps
Push ups, 10 reps
Squats, 15 reps
4. Recovery
Part 2 of this workout was posted on the CrossFit mainsite on Thu 30 Jun 2011. Have a look at the comments, videos and scores here and here.
1. Warm up.
2. Strength training: back squat
5-5-5-5-5
3. Complete as many rounds in 20 minutes as you can of:
Handstand push up, 7 reps
L-pull up, 12 reps
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Tue 28 Jun 2011. Have a look at the comments, videos and scores here and here.
1. Warm up.
2. Strength training: clean and jerk
1-1-1-1-1-1-1
3. Tabata; 8 rounds:
32/24 kg kettlebell swing, 20 s
Rest, 10 s
25/21" box jumps, 20 s
Rest, 10 s
4. Recovery
Part 2 of this workout was posted on the CrossFit mainsite on Fri 17 Jun 2011. Have a look at the comments, videos and scores here and here.
