Warm Up
Just Move
6 Rounds
20s On
30s Off
Plate Toe Taps
Db Bear Crawl
Jumping Squats
Air Bike
Broad Jumps
Gun Walks
Saturday 260119 CrossFit Harrogate Workout
Warm Up
Endurance
3 Rounds
2 Minutes on each exercise
30s between exercises
Cal Row
Down Ups
Double Unders
SA Kb Swings 24/16
Air Bike Cals
Teams of 4
AMRAP 40
Share The Reps
100 DB Burpee Snatches 22.5/15
50 Sandbag Surrenders
100 Cal Air Bike
50 Chest To Bar Pull Ups
Friday 250119 CrossFit Harrogate Workout
Warm Up
Strength: CORE
Workout
400m Run
20 OH Lunges 15/10
20 Plate Sit Ups
20 Plate GTOH
20 Hollow Rocks
Everything Unbroken
Target 15 minutes
Thursday 240119 CrossFit Harrogate Workout
Warm Up
Strength
Bench Press for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps
#4: 8 reps
#5: 8 reps
Between each set:
Alternate Db Bench Press 5x12
Workout
All The Dumbbells
AMRAP 15
15 Db Floor Presses 20/15
15 Db Deadlifts
15 Burpees Over Db
15 Db Front Squats
15 Db Hang Clean & Jerks
Hero
COE
Ten rounds:
•95/65 pound Thruster, 10 reps
•10 Ring push-ups
Wednesday 230119 CrossFit Harrogate Workout
Castle Games Workout 19.1
They will be here this evening to film you lovely lot!
Castle Games Workout 19.1
They will be here this evening to film you lovely lot!
19.1
Part A
0-5 Minutes
Ascending Ladder (1-2-3-4-5…)
GTOH 50/35 (Scaled 35/25)
Box Jump Overs 24/21 ( Scaled Box Step Overs)
Score = Total Reps
5-8 Minutes
Rest
Part B
8-16 Minutes
EMOM 8
1 Clean at preselected weights
Score = Weight x Number of successful lifts