1. Warm up
2. Strength training:
Deadlift, 3-3-3-3-3-3
3. Recovery
* Optional conditioning: as many rounds as possible in 7 minutes of:
Double under, 25 reps
Wall climb, 5 reps
Update on 2012-04-14 12:00 by CrossFit Harrogate
Mon 120409 - CrossFit Harrogate WOD
1. Warm up
2. Skill practise: twenty minutes to work on muscle ups.
(a) False grip practise on the bar
(b) Chest to bar, tummy to bar pull ups on the bar
(c) Chest to ring, tummy to ring pull ups on the rings
(d) Five steps of transition work with the bands (see second video below from 4:25 onwards).
Have a look at this information and and the links in the 'Related movements' section. Also please watch this video from 4:25 minutes onwards.
3. Conditioning; 21-15-9 reps for time of:
100/60kg back squat
32/24 kg kettlebell swing
4. Recovery
Please have a look here and here for details times, scores, comments and videos for part 3 of this workout.
Update on 2012-04-09 20:14 by CrossFit Harrogate
Massive congratulations to Elisa and Dean for getting their first pull up today (technically Elisa got her first chin up last week but this was her first pull up); not content with only one on his first attempt Dean then banged out another two! Jeff also got his muscle up back. Great stuff everyone, hopefully you all learned something new today.
Fri 120406 - CrossFit Harrogate WOD
1. Warm up
2. Strength training:
Overhead squat, 3-3-3-3-3 reps
3. Recovery
* Optional conditioning; as many rounds as possible in 10 minutes of:
Run, 200 m
24/16 kg kettlebell swing, 12 reps
Burpee box jump, 6 reps
Update on 2012-04-06 19:49 by CrossFit Harrogate
Fri 120330 - CrossFit Harrogate WOD
1. Warm up
2. Strength training; "Lynne", five rounds for max reps of:
Body weight bench press
Pull up
Note there is no time component in this section, it's all about the reps!
3. Recovery
Optional conditioning; for time:
25/21" box jump, 21-18-15-12-9-6-3 reps
25/21" box squat thrust, 3-6-9-12-15-18-21 reps
Simon requested this part being as he missed it last time we did it. Any complaints send them his way ;-)
Update on 2012-03-31 09:32 by CrossFit Harrogate
Thu 120329 - CrossFit Harrogate WOD
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
Update on 2012-03-29 19:26 by CrossFit Harrogate
