Monday 11th - Sunday 17th March @CrossFit Harrogate

Monday
Max Class Size 15

For Time:

• 200-ft. dumbbell overhead walking lunge
• 50 dumbbell box step-ups
• 50 strict handstand push-ups
• 200-ft handstand walk

M 50-lb. dumbbell / 24-in. box
W 35-lb. dumbbell / 20-in. box

Time cap: 10 minutes

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Tuesday

Strength

Pause Push Press
7x2

2s Pause in the dip, 2s hold overhead

Workout

6RFT

9 Push Press 60/40

12 Pull Ups

Just Move
3 Rounds
50s On / 25s Off

Plate GTOH 15/10
Plate Sit Ups
Burpees Onto Plate
Ring Rows
Deadbugs
DB Deadlifts

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Wednesday

Partner Workout
3 Wall Walks
9 Burpee Box Jumps 24/21

3 minutes rest

AMRAP 15
3 Bar Muscle Ups
9 DB Front Squats 30/20 (1)

Endurance

3 Rounds
3 mins each station
1. Air Bike Cals
2. 5 Pull Ups + 5 Jumping Squats
3. 3 Deadlifts + 3 Hang Power Cleans + 3 STOH 42.5/30

30s rest between stations

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Thursday
Max Class Size 15

Strength

Pull-up (Weighted): 1RM

Workout

5 Rounds
7 Pull Ups
7 Hang Power Cleans 60/40
200m Run

3 Rounds
5 C2B Pull Ups
5 Hang Squat Cleans
200m Run

Hero Workout
YETI
For time:
•25 pull-ups
•10 muscle-ups
•1.5-mile run
•10 muscle-ups
•25 pull-ups

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Friday

Morning
Strength
1 Deadlift
1 Hang Power Clean
1 Front Squat

15 Mins to find a max weight for this complex

Workout

5 Rounds
250/200m Row
12 Wall Balls 20/14
6 Burpees

Rest 1 min between rounds

Evening
CrossFit Open 19.4

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Saturday

Endurance

3 Rounds
800m Run
30 Kb Snatches 24/16
30 Burpees to a target
30 Pull Ups

Teams of 3
3 Rounds
90s per station
1. 200m Run
Max KB Swings 24/16

2. 250m/200m Row
Max Wall Balls 20/14

Take it in turns to complete a station
Work 90s/ Rest 3 minutes

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Sunday

Just Move

6 Minutes to complete
800m Run

5 Rounds
40s On/ 20s Off
High Knees
Burpee Box Step overs
Russian Twists
Wall Walk Hold

6 Minutes to complete
1000m Row/ 2.2km Air Bike

Monday 4th - Sunday 10th March @CrossFit Harrogate

Monday
Max Class Size 16

The Open 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
• 25 toes-to-bars
• 50 double-unders
• 15 squat cleans (weight #1)
• 25 toes-to-bars
• 50 double-unders
• 13 squat cleans (weight #2)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
• 25 toes-to-bars
• 50 double-unders
• 11 squat cleans (weight #3)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
• 25 toes-to-bars
• 50 double-unders
• 9 squat cleans (weight #4)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans (weight #5)

Stop at 20 minutes.

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Tuesday
Max Class Size 15

Strength
Tempo Back Squats
6x3 @70%

Tempo- 33X3

Workout
30-25-20-15
Wall Balls 20/14
Medball Sit Ups

Just Move
4 Rounds
35s On / 15s Off
Air Bike (Sprint)
Plank (Hold)
Down Ups (Steady)

Row (Sprint)
Wall Sit (Hold)
DB Thrusters (Steady)

Mountain Climbers (Sprint)
Hollow (Hold)
Kb Swings (Steady)

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Wednesday

Teams of 4
AMRAP 35
100 Cal Row
90 Burpees
80 SIt Ups
70 Plate GTOH 20/15
60 Pull Ups
50 Kb Swings 24/16
40 Goblet Squats 24/16
30 TTB
20 Plate OH Lunges 20/15
10 HSPU

One Plate and Kettlebell must be held during the 35 minutes, 10 syncro burpees if it's dropped

Endurance
EMOM 30
1. 12 Deadlifts 100/70
2. 15 Burpees
3. 12 Box Jumps
4. 15 Toes To Bar
5. Rest

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Thursday Morning
Max Class Size 15

Strength
Power Snatch for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Workout

AMRAP 12
2 Bar Muscle ups
8 Power Snatches 35/25
14 Burpees Over Bar

Thursday Evening
Michaela Breeze Weightlifting Seminar
17:30 - 19:00

Commonwealth Gold Medalist Michaela Breeze will be coaching you through the Snatch + Clean & Jerk. This is a paid class so unless you have signed up you cannot take part. A small number of spaces are still available.

Open Gym

19:00 - 20:00

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Friday
Max Class Size

Strength

Split Jerk for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps


Workout

Part A
6 Minutes to establish a Split Jerk 1rm

Part B
10-8-6-4-2
STOH 60/40
Front Squats
C2B Pull Ups

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Saturday

Partner Endurance
AMRAP 8
200m Run
Max Burpees
Swap movements when runner is back

2 mins rest

AMRAP 8
150m Row
Max Pull Ups

2 mins Rest

AMRAP 8
12/9 Cal Air Bike
Max Sit Ups

Score = Total Burpees + Pull Ups + Sit Ups

Teams of 3
EMOM 36
1. GTOH 50/35
2. Cal Row
3. Toes To Bar

Rotate through these 3 movements.
Score = Total Completed Reps

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Sunday

Just Move
6 Rounds

60s On/15s Off

Box Jumps
Ring Rows
Battle Ropes
Air Bike
Wall Balls
Rest

If counting, be as consistent as possible!

Monday 25th - Sunday 3rd March @CrossFit Harrogate

Monday
Class Size 18

The Open 19.1
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

Rx:
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb ball to 9-ft. target

Scaled:
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target

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Tuesday
Class Size 15

Strength

Thruster for load:
#1: 5 reps @ 60%
#2: 5 reps @ 70%
#3: 3 reps @ 75%
#4: 3 reps @ 80%
#5: 1 rep @ 90%
#6: 1 rep @ 95%
#7: 1 rep

Workout
AMRAP 8
12-10-8-6-4-2
Thrusters 60/40
Burpees over Bar

In remaining time...
Double Unders

Just Move (09:30 & 18:30)
3 Rounds
2 Minutes On/ 30s Off

1.
30 Skipping Alt Leg
6 Down Ups


2.
Max Burpee Box Step Ups


3.
6 Wall Balls
10 MB Sit Ups

4.
8 Ring Rows
8 Lunges

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Wednesday

Partner Workout
AMRAP 35
50 GTOH 60/40
800m Run Together
50 Front Squats
400m Run Together
50 C2B Pull Ups
200m Run YGIG

Endurance
Class Size 15

Double DT
10RFT
12 Deadlifts 60/40
9 Hang Power Cleans
6 Push Jerks

EMOM 3 Burpees Over Bar

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Thursday

Skill
Handstand Progressions
Whether it's kicking up, performing negatives, strict or kipping, we've got you covered!

Workout
5RFT
7 HSPU
14 Burpees to target
21 Sit Ups

Hero
Class Size 15
Josie

For time, wearing a 20-lb. vest:
1-mile run
Then, 3 rounds of:
•30 burpees
•4 power cleans
•6 front squats
Then, 1-mile run

Men: 155 lb.
Women: 105 lb.

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Friday

Morning
Strength
Banded Front Squats
12x3 @55% with 25% band tension

Workout

For Time
Accumulate a 5 minute wall sit with 24/16 KB

Then..3 Rounds
20 Kb Swings
15 Goblet Squats
10 KB Facing Burpees

Evening
The Open 19.2

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Saturday

Endurance
Class Size 15
The Open 17.1
For time / reps:
•10 dumbbell snatches
•15 burpee box jump-overs
•20 dumbbell snatches
•15 burpee box jump-overs
•30 dumbbell snatches
•15 burpee box jump-overs
•40 dumbbell snatches
•15 burpee box jump-overs
•50 dumbbell snatches
•15 burpee box jump-overs


Teams of 3
AMRAP 38
1000m Row
75 Wall Balls 20/14
50 Power Snatches 35/25
25 HSPU

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Sunday

Just Move
3 Rounds
40s On/ 20s Off

Single Arm Ring Rows
Db Deadlifts
Single Leg Wall Sit
Down Ups
Lateral Box Hops
Single Arm Ring Rows
Db Front Squats
Single Leg Wall Sit
Battle Ropes
Plank

Monday 18th - Sunday 24th @CrossFit Harrogate

Monday

Gymnastics Focus
Bar Muscle Ups
Final Week already?

You have Open Workout 19.1 to look forward to the week after!

Workout

AMRAP 14
1-2-3-4-5-6....
Bar Muscle Ups
3-6-9-12-15-18...
Hand Release Press Ups
5-10-15-20-25-30...
Air Squats

1 BMU = 3 Pull Ups

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Tuesday

Strength
Romanian Deadlifts 5x8


Workout
EMOM 15
1. 20 Deadlifts 80/60
2. 45s Wall Sit + 10/5kg Plate
3. 15 Sit Ups
4. 45s Hollow Hold
5. 5 Power Cleans

Just Move
10 Minutes to achieve
2000m Row
100 Cal Air Bike

3 Rounds
45 On/ 30 Off
Plank Traverses
Wall Balls
Single Arm Ring Rows
Backwards Lunges
Lateral Box Hops
Sit Ups
Single Arm Ring Rows

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Wednesday

Partner Workout
EMOM 32
1. P1 200/150m Row
2. P2 12 Burpees over DB
3. P1 12 DB Power Cleans 22.5/15
4. P2 12 DB Thrusters
5. P1 12 DB Thrusters
6. P2 12 DB Power Cleans
7. P1 12 Burpees over DB
8. P2 200/150m Row

Endurance
5RFT
500m Row/ 400m Run / 1000m Air Bike
30 Wall Balls 20/14
20 Box Step overs 24/21 DB 15/10

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Thursday

Strength
Shoulder Press 5x6

Workout

3RFT
18 HSPU
36 Russian KB Swings 32/24

Hero

SCHMALLS
Run 800 meters

Then two rounds of:
• 50 Burpees
• 40 Pull-ups
• 30 One-legged squats
• 20 Kettlebell swings, 1.5 pood
• 10 Handstand push-ups

Then,
Run 800 meters

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Friday Morning
Max Class Size 15

Strength

Clean 5x1
Time for a PB!

Workout
AMRAP 10
4 Power Cleans 90/60
12 Hollow Rocks


Friday Evening 19.1!

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Saturday

Endurance
4 Rounds
750m Row / 2.2km Air Bike
4 Rounds Strict Cindy
5 Strict Cindy
10 Press Ups
15 Air Squats

Pair vs Pair
AMRAP 28
Partner Banded Run 400m
Max Partner Wall Balls 20/14


Teams of 4
1x Pair Runs
1x Pair Wall Balls
Swap when runners are back

Coach decides forfeit for losing Pair

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Sunday

08:00 - 09:00

Used for Open 19.1 Workout

Just Move

4 Rounds
40s On/ 20s Off

Sit Ups
DB Deadlifts
Down Ups
Hollow Hold
DB Front Squats
Press Ups
Plank Hold
Devil presses
Ring Rows

Monday 11th - Sunday 17th @CrossFit Harrogate

Monday

Gymnastics Focus

Bar Muscle ups
Progressions to build strength within the Kip, pull and transition of the bar muscle up

Workout
Death By Burpees
Min 1. 1 Burpee + 2 BMU
Min 2. 2 Burpees + 2 BMU
Min 3. 3 Burpees + 2 BMU
Etc..

1 BMU = 4 Pull Ups

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Tuesday Max Class Size 15

Barbell Complex
E2MO2M 10

1 Snatch + 1 Hang Snatch + OverHead Squat

Increase the weight each set, start at 50-60%

Workout
For Time
40-30-20-10
Sit Ups
20-15-10-5
Power Snatches
30/25
40/30
50/35
60/40

200m Run between rounds

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Wednesday Max Class Size 15

Partner Workout
YGIG

3 Rounds
10 Thrusters 40/30
10 Pull Ups

2 Rounds
10 Thrusters 50/35
10 C2B Pull Ups

1 Round
10 Thrusters 60/40
10 Strict Pull Ups

Then go back up! 2 Rounds + 3 Rounds.

Endurance
18.1

Complete as many rounds as possible
in 20 minutes of:
•8 toes-to-bars
•10 dumbbell hang clean and jerks
•14 / 12-cal. row (or Cal Air Bike/ 75 Double Unders)

Rx:
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Scaled:
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell

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Thursday Max Class Size 15

The Castle Games 19.3

RX
13 Minute rolling clock
Part A
5 Rounds
15 C2B Pull Ups
50’ Barbell Walking Lunge 42.5/30
In remaining time…
Part B
Max Handstand Walk

Scaled
10 Minute rolling clock
Part A
5 Rounds
15 Jumping Pull Ups
50’ Barbell Walking Lunges 20/15
In remaining time
Max Shuttle Run

If you’re not in the competition you will be doing 15 DB Lunges instead of walking barbell lunges

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Friday Max Class Size 15

Weightlifting Focus
Clean
EMOM 8
1 Power Clean + 1 Squat Clean
Build to heavy 2 reps!

Workout
10RFT
1 Clean @90% of EMOM weight
6 Burpees over bar

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Saturday

Partner Endurance
3x EMOM 14
1. 8 Db Front Squats 22.5/15
2. 12/9 Cal Row/ Air Bike

1 min rest

1. 10 Db Hang Clean & Jerk (5ea)
2. 12/9 Cal Row/ Air Bike

1 min rest

1. 14 Db Deadlifts
2. 12/9 Cal Row/ Air Bike

Teams of 3
In Canon

250m Row
20 Sit Ups
15 Plate GTOH
10 Db Surrenders 20/15
5 Down Ups

Score = Total completed rounds + Most completed reps into next round

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Sunday

400m Run
into
2 Rounds
45s On / 20s Off
Db Bench Press
1 Air Squat + 1 Lunge each leg
Cal Row
Deadbugs
Db Press Ups
Ring Rows
into
400m Run
into
2 More Rounds!
into
400m Run to finish!