Strength

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Wed 111019 - CrossFit Harrogate WOD

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1. Warm up

2. Strength training: three rounds of:
(a) Weighted pull up, 5 reps (use negatives or progressions as required in order make five reps challenging)
Rest, 60 s
(b) Janda sit up, 5 reps
Rest, 60 s
(c) Glute/ham raise, 5 reps
Rest, 60 s 

3. Five rounds for time of:
Double unders, 35 reps
Run, 200 m

If you can't yet do double unders sub in latteral jumps over a loaded barbell. 

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Fri 16 Sep 2011. Have a look at the comments, videos and scores here and here

Tue 111018 - CrossFit Harrogate WOD

1. Warm up

2. Skill practise: rowing technique (damper setting)

3. Strength training:
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

4. Recovery: mobility 

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Sat 111015 - CrossFit Harrogate WOD

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1. Warm up

2. Strength training; resting 60 seconds between sets: 
Deadlift: 2-2-2-2-2-2-2-2-2-2

3. For time; 21-15-10-6-3-1 reps of:
Pull up
Hand release push up
Sit up 

4. Recovery: mobility

For those of you lucky enough to not be on Facebook have a look at our 'News & Events' page for details of Rachael's upcoming fight and also next years CrossFit Games programme.

Also please have a look at this link for the video download I have been talking about, definitely worth a watch. While you are there, make sure you have a look through the rest of the CrossFit Journal, $25 a year for an amazing resource.

 

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Thu 111013 - CrossFit Harrogate WOD

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1. Warm up.

2. Strength training;
Hang squat snatch: 3-3-2-2-2-1-1-1-1 reps 

3. Five rounds of:
(a) In 120 seconds:
(1) 100/70 kg prowler push, 20 m out on high handles, 20 m back on low handles
(2) 25/20 kg sandbag shoulders, max reps in remainder of the 120 s (alternate shoulders)
(b) Rest, 60 s

Score is the total number of sandbag shoulders.

4. Recovery: mobilty

 

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Tue 111011 - CrossFit Harrogate WOD

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1. Warm up.

2. Strength training;
Front squat: 3-3-3-3-3

3. "Meadows"; for time:
Muscle ups, 20 reps
Lowers from an inverted hang on the rings, slowly, with straight body and arms, 25 reps
Ring handstand push up, 30 reps
Ring row, 35 reps
Ring push up, 40 reps

If the ring handstand push ups are too difficult, then we will substitute wall handstand push ups, wall walk into handstand or kick up into handstand as required. Everyone should be able to perform all the other movements on the rings using an appropriate progression.

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Mon 5 Sep 2011. Have a look at the comments, videos and scores here and here