Strength

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Fri 110909 - CrossFit Harrogate WOD

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1. Warm up.

2. Strength training: nine rounds of
a. Weighted ring dip: 3-2-2-2-1-1-1-1-1 reps
Rest, 60 s
b. Ring row, 5 reps
Rest, 60 s

3. Recovery: mobility

*Optional addition (i.e. for those who will only be coming in two or three times this week); three rounds for time of:
120/85 kg deadlift, 10 reps
30/25 " box jumps, 10 reps

Part 2(a) of this workout was posted on the CrossFit mainsite on Sun 24 Jul 2011. Have a look at the comments, videos and scores here and here.

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Thu 110908 - CrossFit Harrogate WOD

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1. Warm up.

2. Strength training; three rounds of:
Rear foot elevated split squat, 5 reps each leg

3. As many rounds as possible in 20 mins of:
Handstand hold, 30 s
Bottom position squat hold, 30 s
L-sit hold, 30 s
Top position (chin over bar) pull up hold, 30 s

4. Recovery: mobility

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Mon 110905 - CrossFit Harrogate WOD

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1. Warm up.

2. Strength training; seven rounds of:
a. Weighted push up: 1 rep (use progressions to increase the difficulty/weight on each round up to a max, e.g elevation of feet, bands, weights vest, bergan)
Rest, 60 s
b. One arm barbell suitcase deadlift, 1 rep each hand (increase weight on each round up to a max)

3. Recovery: mobilty

*Optional (i.e designed for those that are only coming in two or three times this week); complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time of:
Power clean @ 75% of body weight
Pull ups

Part 1(a) of this workout was posted on the CrossFit mainsite on Wed 20 Jul 2011. Have a look at the comments, videos and scores here and here.

 

Tue 110830 - CrossFit Harrogate WOD

1. Warm up.

2. Skill training: rowing

3. For total weight lifted:
Front squat 1-10-1-20-1-30 reps
(your score will be the total weight lifted over the six sets )

4. Recovery: mobilty

Part 3 of this workout was posted on the CrossFit mainsite on Fri 15 Jul 2011. Have a look at the comments, videos and scores here and here.
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Mon 110829 - CrossFit Harrogate WOD

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Welcome back everyone. Hopefully you've enjoyed the enforced rest over the last two weeks and are now ready to hit it hard once again...

1. Warm up.

2. Strength training; five rounds of:
a. Pull ups: 5 reps (chose an appropriate level of progression so that five reps are challenging, e.g. bands, strict, negatives, weighted)
Rest, 60 s 
b. Single leg squats: 3 reps each leg (the same applies here, three reps should be challenging)
Rest 60 s 

3. Three rounds for time of:
24/16 kg kettlebell waiter walk, 100 m right arm
GHD sit-ups, 30 reps
24/16 kg kettlebell waiter walk, 100 m left arm
Back extensions, 30 reps
(100 m = 5 lengths of the box)

4. Recovery: mobility 

Part 3 of this workout was posted on the CrossFit mainsite on Thu 14 Jul 2011. Have a look at the comments, videos and scores here and here.