Monday 15th April - Sunday 21st April @CrossFit Harrogate

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Monday

Weightlifting Focus
Cleans
15 Mins to build to a heavy
Clean (with 3s pull to the knees) + Hang Squat Clean

Workout
4RFT
3 Deadlifts 70/45
2 Hang Power Cleans
1 Front Squat
2 Hang Power Cleans
3 Deadlifts
400m Run


Tuesday

Strength
6x 10s Chin Over Bar with 3s Negative
6x 15 Banded Lat Pull Downs
6x 5 Single Arm Ring Row

Workout
Cindy
AMRAP 20
5 Pull Ups
10 Press Ups
15 Air Squats

Just Move

3 Rounds
40s On/ 20s Off
Battle Ropes
DB Curtis Ps
Stir The Pot
Wall Balls
DB Squats
Plank
Down Ups
Ring Rows
Db Step Ups
Half V Sits


Wednesday

Partner Open 18. Zero

YGIG
21-15-9
•Dumbbell snatches 22.5/15
•Burpees, jumping over the dumbbell

Into

9-15-21
Cals Air Bike/ Row
Db Thrusters

Finishing with 400m (YGIG)


Endurance
10-9-8-7-6-5-4-3-2-1
Kb Snatch 24/16
Ring Rows
Goblet Squats
Down Ups


Thursday

Banded Deadlift
6x3
Keep it light
Accelerate the bar!

Deadlift
3x3
3x2
3x1





Workout

AMRAP 7
1-2-3-4-5-6...
Deadlift @50%
Burpee Over Bar

Friday

Gymnastics Focus
Ring Dips


Build Stability at the top and bottom of the movement

Work through 7x2

Between sets complete 15 Banded Tricep Ext

Workout
6RFT
5 Ring Dips
10 Box Jumps 24/21
15 Wall Balls 20/14

Time cap 16 mins

Saturday

Endurance
4RFT
400m Sandbag Run 22.5/15
25 Burpee Pull Ups


Teams of 3
3 Rounds
Rotate 1 Min On/ 2 Mins Off

Russian Kb Swings 32/24
HSPU
Toes To Bar
Air Bike

Sunday

Just Move
6 Minutes to Complete
400m Run with a medball
25 Wall Balls

5 Rounds
20s On/ 40s Off
Air Bike
Jumping Lunges
Row
Jumping Squats
Mountain Climbers

6 Minutes to complete
400m Run without a medball!
35 Wall Balls

Monday 8th April - Sunday 14th April @CrossFit Harrogate

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Monday

Weightlifting Focus: Clean

Our focus for the next 4 weeks will be the Clean

We'll initially be working through positioning up to full extension

Power Clean for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Workout

200m Run
5 Power Cleans 80/50
10 Burpees Over Bar

1 minute rest between rounds

Tuesday

Strength
Back Pause Squat for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps

Superset with…
Hanging Medball Curls 5x8


Workout

2x AMRAP 6

12 Prisoner Squats
12 DB Snatches 22.5/15

2 Minutes Rest

3 Strict Pull Ups
6 Hand Release Press Ups
9 Hollow Rocks


Just Move
3 Rounds
45s On/ 20 Off

Air Bike
Front Rack Step Ups
Wall Balls
Press Ups
Rowing
Deadbugs
Ring Rows
Skipping
Db Surrenders

Wednesday

Partner Workout
4 Rounds Each
14 Cal Row
7 DB Thrusters 22.5/15
7 Pull Ups

Rest 2 Minutes

4 Rounds Each
7 Cal Row
14 Db Box Step overs 21/18


Endurance
AMRAP 30
400m Run
9 Toes To Bar
7 Deadlifts 60/40
5 Hang Clusters

Thursday

Strength
5 Rounds

8 Bulgarian Split Squats Each Leg
15m Death March



Workout
AMRAP 8

Increasing Ladder
2-4-6-8-10...
Db Curtis Ps 20/12.5
Down Ups



Hero Workout
Bulger
Ten rounds for time of:
• Run 150 meters
• 7 Chest to bar pull-ups
• 135/95 pound Front squat, 7 reps
• 7 Handstand push-ups

Friday


Gymnastics Focus
12th Ring Press ups
19th Ring Dips
26th Toes To Rings


EMOM 16
1. 15 Kb Swings 24/16
2. 10 Ring Press Ups
3. 10 Box Jumps 24/16
4. 75 Double Unders

Saturday

Paul’s Partner Ultra Endurance

Craig’s Crazy Partner Workout

Sunday

Just Move
3 Rounds
3 Mins On/ 1 Min Off

10m Waiter Walk + 8 SA Thruster

100m Row
10 Db Push Press

250m Air Bike
4 Inch Worms


Monday 1st April - Sunday 7th April @CrossFit Harrogate

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Monday
Max Class Size 12

19.6

For Time
30/20 Cal Air Bike
20 Devil Presses 20/12.5
800m Run
20 Devil Presses
30/20 Cal Air Bike

Tuesday
Max Class Size 15


Strength

Snatch 5x2
Build to a heavy two reps with perfect form


Workout

EMOM 15
1. 3 Snatches @80% of Strength
2. 6 Thrusters
3. 9 Strict HSPU or 18 Press Ups



Just Move
5 minutes to Complete
200m Run
20 Burpees
into
3 Rounds
50s On/ 30s Off
Devil Presses
Jumping Squats
Half V Sits
Wall Balls
DB Surrenders
Plank
into
5 Minutes to Complete
250m Row
20 Burpees


Wednesday

Partner Workout

3 Rounds Each
400m Run
15 Russian KB Swings 32/24

2 Rounds Each
500/400m Row
15 Burpees over rower

1 Round Each
40/30 Cal Air Bike
15 Wall Balls 20/14



Endurance

35-30-25-20
Kb Swings
Sit Ups
Press Ups

400m Run between rounds


Thursday
Max Class Size 15

Strength
4RFQ
4 Strict HSPU
6 Strict Pull Ups
8 Strict Toes To Bar


Workout
5RFT
11 HSPU
66 Double Unders


Hero Workout
SHIP
Nine rounds of:
•Squat clean, 7 reps 85/55
•8 Burpee box jumps, 36"" box


Friday
Max Class Size 15

Strength
Banded Bench Press
12x3
Narrow/Normal/Wide

Weight - 50% of 1RM
Band Tension - 25% of 1RM

Workout
For Time
3RFT
30 Air Squats
20 Pull Ups
10 Db Deadlifts 22.5/15

EMOM 6 Press Ups

Rx = Weighted vest

Saturday

Partner Endurance
EMOM 20
P1. 15/10 Cal Row + Max Medball Clean
P2. Repeat

Rest 2 Minutes

E2MO2M 20
P1. Round of DT (60/40) + Max Burpees over Bar
P2. Repeat

Score = Total MBC + Burpees


Teams of 3
AMRAP 30
YGIG
9 Power Cleans 60/40
5 Syncro Down Ups
7 Front Squats
5 Syncro Down Ups
5 Thrusters
5 Syncro Down Ups
800m Run Together


Sunday

Just Move
5 Rounds

30s On/ 20s Off

Box Jumps
HR Press Ups
Jumping Lunges
Wall Sit
Side Plank Right
Mountain Climbers
Side Plank Left
DB Bent Over Row

Monday 25th - Sunday 31st @CrossFit Harrogate

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Monday

Open Workout 19.5

33-27-21-15-9 reps for time of:

• Thrusters
• Chest-to-bar pull-ups

Men use 95 lb.
Women use 65 lb.

Time cap: 20 minutes

Tuesday

Strength
5 Rounds
12 Single Arm KB Swings
10 Broad Jumps


Workout
5 Rounds
2 Minute Rounds
200m Run
Max Power Snatches 60/40

Rest 2 minutes



Just Move
3 Rounds
45s On/ 20s Off
Shuttle Runs
Down Ups
Plank
Broad Jumps
Db Thrusters
Sit Ups
Lunges
Devils Press
Hollow Hold


Wednesday

Partner Workout

5 Rounds Each
11 Deadlifts 42.5/30
9 Hang Power Cleans
7 Front Squats

800m Run Together

5 Rounds Each
8 GTOH
8 Burpees over Bar

800m Run Together



Endurance
3 Rounds
2 Minutes On
1 Minute Off

1.20/15 Cal Air Bike
Max Pull Ups

2.20/15 Cal Row
Max Jumping Lunges

3.100 Double Unders
Max Wall Balls 20/14

4. 200m Run
Max Press Ups

Thursday


Strength

Squat Clean Thruster for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep


Workout
3RFT
10 Clusters @60% of 1RM
12 Pull Ups


Hero Class
RONEY

Four rounds for time of:
• Run 200 meters
• 135/95 pound Thruster, 11 reps
• Run 200 meters
• 135/95 pound Push press, 11 reps
• Run 200 meters
• 135/95 pound Bench press, 11 reps

Friday

Morning


Strength

Ring Dip Negatives 5x4
Foot assisted/ BW/ Weighted

30s rest

Box Shoot Throughs 5x6

Rest 1 minute


Workout

Elizabeth
21-15-9 reps for time of:
• Clean 60/42.5
• Ring dips



Evening
Open Workout
19.6

Saturday

Endurance

5RFT
30 Wall Balls 20/14
6 Clean & Jerks 80/50




Teams of 4
AMRAP 30
YGIG
25 Cal Row
10 Burpees over Bar
10 Power Cleans 60/40

1 Plate 20/10 to be held overhead at all times

Sunday

Just Move
6 Rounds
30s On/ 15s Off
Lateral Box Hops
Jumping Squats
Wall Sit
Plank Traverse
DB Press
Plank

After Each Round 3 Minutes to complete
400m Run/ 500m Row/ 1.1km Air Bike

Monday 18th - 24th Sunday March @CrossFit Harrogate

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Monday
Max Class Size 15

19.4

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees

Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Men snatch 95 lb.
Women snatch 65 lb.
Time cap: 12 minutes


Tuesday
Max Class Size 15

Strength

Superset
Handstand Negatives 5x4
Elevated/Rx/ Deficit

DB Floor Press 5x15


Workout

5RFT
8 Strict HSPU
8 Cleans 80/50



Just Move

3 Rounds
35s On/ 15s Off
Skipping
Lunges
DB Press
Squats
Air Bike
DB Deadlifts
Wall Sit
DB Bent Over Row
Row


Wednesday



Partner Workout
10 Rounds Each
YGIG
200m Run
1 Bear Complex 60/40

Time Cap 30 Minutes



Endurance

EMOM 24
1. 17/12 Cal Row
2. 16 Db Thrusters 15/10
3. 15 Pull Ups
4. 14 V Sits



Thursday

Strength

Deadlift for load:
#1: 5 reps @ 70%
#2: 5 reps @ 75%
#3: 3 reps @ 80%
#4: 3 reps @ 85%
#5: 1 rep @ 90%
#6: 1 rep @ 95%
#7: 1 rep @ 100%



Workout

4RFT

1 Deadlift @80%
10 Burpees Over Bar
20 Wall Balls 20/14



Hero Workout

Strength
Thruster for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps



Workout
AMRAP in 12 minutes:
•24 inch Box Jump, 12 reps
•95/65 pound Thruster, 6 reps
•6 Bar-facing burpees


Friday

Morning
Tempo Pull Ups
333X
6x3

Banded/BW/ Weighted


Workout
3 rounds for time:

• Row 500 meters
• 15 strict pull-ups
• 30 push-ups


Evening

CrossFit Open 19.5


Saturday

Endurance
Max Class Size 15
E10MO10M 40
800m Run
40 Hang Power Cleans 42.5/30
20 Down Ups

Score = Total working time


Teams of 4
AMRAP 35
120 Cal Row
90 HSPU
60 Air Bike Cals
30 Bar Muscle Ups

Sunday

Just Move

3 Rounds
50s On/ 20s Off

Battle Ropes
Db Snatches
Plank Hold
Ring Rows
Db Devil Press
Sit Ups

400m Run after each round