Monday 6th May - Sunday 12th @CrossFit Harrogate

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Monday

Bank Holiday Partner Workout
AMRAP 12
200m Run
10 DB Snatches 22.5/15
10 Press Ups

1 mins rest

AMRAP 12
10/7 Cal Air Bike
10 Pull Ups
10 Sit Ups

1 mins rest

AMRAP 12
150m Row
15 Wall Balls 20/14


Tuesday


Strength
Front Pause Squat for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep



Workout
AMRAP 12
21 Double Unders
18 Hang Clean & Jerk (ea)
15 DB Squats 22.5/15



Just Move
4 Rounds
40s On/ 20s Off

Shuttle Runs
Single Arm Shoulder Press
Mountain Climbers
Wall Balls
Single Arm Shoulder Press
Air Bike
Air Squats
Hand Release Burpees



Wednesday


Partner Workout
2RFT
25 Unbroken Double Unders Each
400m Run Together
30 Hang Power Cleans 60/40
25 Unbroken Double Unders Each
400m Run
20 Hang Power Cleans 70/45
25 Unbroken Double Unders Each
400m Run
10 Hang Power Cleans 80/50




Endurance
In 8 minutes
1700m/1500m Row
Max Air Squats

2 minutes rest

In 8 minutes
1200m Run
Max Rounds
5 Burpees
10 Sit Ups

2 minutes rest

In 8 minutes
100 Wall Balls 20/14
Max Pull Ups


Thursday

Skill

Ring Muscle Up Progressions
If you have RMU
E3MO3M 15
1 Strict Muscle Up
3 Ring Dips
5 Toes To Rings


Workout
EMOM 15
1. 3 Strict Ring Muscle Ups or 6 Strict Pull Ups + 6 Press Ups
2. 15 Box Jumps 24/21
3. 30 Mountain Climbers


Hero
ZEMBIEC
5 rounds for time of:
• 11 back squats, 185/125 lb.
• 7 strict burpee pull-ups
• 400-meter run

During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.


Friday

Heavy Cleans
0-5 mins
3 Cleans 70-80%
6-10 mins
2 Cleans 80-90%
10-15 mins
1 Clean 90-95%

Workout
4RFT
15 Toes to Rings/Bar
15 Medball Cleans 20/14
15 Cal Row/ Air Bike

Time Cap 16 mins



Saturday

Endurance
5RFT
400m Run
15 DB Snatches 22.5/15
10 Down Ups
5 Legless Rope Climbs

TC 30 mins


Partner AMRAP 30
200m Run
10 Burpees

200m Run
10 Pull Ups

200m Run
10 GTOH 60/40

200m Run
10 Cleans

Take it in turns to complete 2 movements at a time
Repeat from Nov 07 2018



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 Snatches
Single Leg Wall Sit
Battle Ropes
Plank

Monday 29th April - Sunday 5th May @CrossFit Harrogate

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Monday

Time to Max Out the Clean!
1rm Power Clean
1rm Clean


Workout
Get after this one, no time for a drink!
25 DB Deadlifts 20/12.5
20 DB Squats
15 DB Push Press
10 Devil Presses
400m Run



Tuesday

Skill

Bar Muscle Up Progressions


If you have Bar Muscle Ups
E3MO3M 15
3 Bar Muscle Ups
3 Chest To Bar
3 Toes To Bar



Workout
2 Bar Muscle Ups
20 Russian Swings 32/24
2 Bar Muscle Ups
10 Goblet Squats
2 Bar Muscle Ups
20 Burpees



Just Move
3 Rounds
1 min On
20s Off

Ring Rows
DB Thrusters
400m Run (2 mins)
Sit Ups
Press Ups
500m Row (2 mins)
Wall Balls
High Knees
1000m Air Bike (2 mins)



Wednesday



Partner EMOM
1 Minute On
1 Minute Off


EMOM 10
5 Strict Pull Ups + 10 Sit Ups + 15 Air Squats

EMOM 10
5 Strict Pull Ups + 10 HSPU + 15 Air Squats

EMOM 10
5 Strict Pull Ups + 10 Press Ups + 15 Air Squats




Endurance

1 Mile Run

5 Rounds
20 Kb Swings 24/16
10 Burpees to Target

1 Mile Row


Thursday

Strength
1. 8 OH DB Walking Lunges
2. 10-15 Heavy Wall Balls

Record DB weight


Workout
2RFT
600m Run
40 Plate GTOH 20/15
20 OH Lunges


Hero

VIOLA
Complete as many rounds as possible in 20 minutes of:
•Run 400 meters
•11 power snatches, 95 lb.
•17 pull-ups
•13 power cleans, 95 lb.



Friday

Gymnastics Skill
Skin The Cats
Into assisted back levers


Workout

5RFT

15 DB Thrusters 20/12.5
12 Sit Ups
9 Cal Air Bike/ Row

12 min time cap


Saturday

Endurance
Karen
150 Wall Balls 20/14
Every Break =
400m Run + 10 Burpees

Teams of 3
AMRAP 36
YGIG
100m Run
7 DB Hang Squat Cleans 22.5/15
9 Toes To Bar


Sunday


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 22nd April - Sunday 28th April @CrossFit Harrogate

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Monday

Weightlifting Focus

Establish a 1rm in this complex

Power Clean + Power Clean + Squat Clean

Workout
E2MO2M 18
1. 200m Run + 5 DB Clusters 22.5/15
2. 250m Row + 7 Burpees
3. 50 Double Unders + 9 Pull Ups



Tuesday

Skill
15 minutes of Double Under practice

If you've got Double Unders, work through

E2MO2M 14

2 Legless Rope Climbs
50 Unbroken Double Unders



Workout
150 Double Unders
3 Rounds
15 Db Squats (1) 22.5/15
10 Db Snatches
5 BMU
Then...
150 Double Under



Just Move
4 Rounds
45s On/ 25s Off

Weighted Step Overs
Db Squats
Air Bike
Db Deadlifts
Wall Balls
Mb Sit Ups
Skipping



Wednesday

Partner Workout
30 Power Snatches 40/30
15 Syncro Burpees over bar
400m Run together
30 Thrusters 50/35
15 Syncro Burpees over bar
400m Run
30 Power Cleans 60/40
15 Syncro Burpees over bar
400m Run
30 Deadlifts 70/45
15 Syncro Burpees over bar
400m Run

Share bar work


Endurance
5RFT
400m Run
30 Kb Swings 24/16
20 Wall Balls 20/14
10 Pull Ups

Time Cap 30 mins



Thursday


Strength
Back Pause Squat for load:
#1: 1 rep @ 90%
#2: 1 rep @ 90%
#3: 1 rep @ 90%
#4: 1 rep @ 90%
#5: 1 rep @ 90%


AMRAP 14
8 Back Squats 50/35
8 Burpees over bar
200m Run


Hero Workout
EMILY
10 rounds for time of:
•30 double-unders
•15 pull-ups
•30 squats
•100-m sprint
Rest 2 minutes


Friday

Skill
Toes To Rings

If you can perform Toes To Rings
Complete the EMOM 12
1. 5 Kip Swings to 5 Toes to bar
2. 10 V Sits
Aiming to keep feet together and legs straight



Workout
2x AMRAP 7
6 Toes To Bar/Rings
9 Press Ups

Rest 3 Mins

3 Devil Presses 20/12.5
50 Double Unders



Saturday

Endurance

2 Rounds
3 Minutes
Max Distance Row

4 Minutes Rest

3 Minutes
Max Distance Air Bike

4 Minutes Rest



Teams of 3
AMRAP 35
YGIG
100m Run
10 Thrusters 42.5/30
5 C2B


Sunday

Just Move
4 Rounds
1 Min On/ 30s Off

Db Burpee box step overs
Alt Russian Swing + American Swing
Ring Rows
Inch Worm with 3 press ups

After each round
400m Run/ 500m Row/ 1.1km Air Bike
(3mins)

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