Monday 3rd June - Sunday 9th June @CrossFit Harrogate

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Monday

Gymnastics Focus
Handstands
Test Week!
Time to test your new found upside down strength!

Deficit/ Max Reps/ Walking


Workout
AMRAP 9
10 Cal Air Bike/ Ski/ Row
3-6-9-12-15-18
HSPU

Rest 2 Mins

AMRAP 9
100m Run
3-6-9-12-15-18
Plate GTOH 20/15


Tuesday

Strength
4 Rounds
7 Single Leg Kb RDL (EL)
14 Banded Kb Swings
30m Broad Jumps

Rest 90s


Workout
Helen
3 rounds for time of:
• 400m run
• 21 Kettlebell Swings 1.5/1 pood
• 12 Pull-ups



Just Move
3 Rounds
50s On/ 20s Off

Shuttle Runs
Wall Balls
Ski Erg
High Knees
Lateral box Hops
Sit Ups
Air Bike
DB Push Press
Row


Wednesday

Partner Workout
AMRAP 28
YGIG
10 Toes To Bar
10 Deadlifts 42.5/30
400m Run Together
10 Pull Ups
10 Hang Power Cleans 42.5/30
400m Run Together
10 Hand Release Press Ups
10 Thrusters 42.5/30


Endurance
3 Rounds
250m Row/ Ski
10 Devil Presses 20/12.5
10 Burpees

2 Rounds
350m Row/ Ski
15 DB Squats
15 Burpees

1 Round
500m Row/ Ski
20 DB Thrusters
20 Burpees



Thursday

Strength
4RFQ

25 Double Unders or 30s Double Under practice
Every break = 10 added reps)

20 Tempo Press Ups (2222)

15 Box Jumps
Focusing on full hip ext and confident landing

10 Elevated Ring Rows


Workout
For Time
120 Double Unders
60 STOH 50/35
30 Burpees over bar


Hero
D-Day Remembrance
5 Rounds

6 strict Pull Ups

6 Squat Cleans 75/47.5

19 Kettlebell Swings 24/16

44 Double Unders


Friday

Weightlifting Focus
Deadlift
Time to retest your 1RM

Workout

Using 50% of 1rm
21-15-9
Deadlift
Sit Ups


Saturday

Partner Endurance: Dumbbell DT
5x
1 Round of DT each (Unbroken)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
400m Run Together

Teams of 3
AMRAP 30
Complete rounds of
5 Pull Ups
10 Press Ups
15 Air Squats
20 Pulls On Ski Erg (row if needed)

Score = Total Meters


Sunday

4 Rounds
40s On/ 20s Off

Skipping
Down Ups
Flutter Kicks
Air Bike
Jumping Lunges
Hollow Hold
Row
Air Squats
Plank

Monday 27th May - Sunday 2nd June @CrossFit Harrogate

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Monday


MURPH

1 Mile Run
100 Pull Ups
200 Press Ups
300 Air Squats
1 Mile Run

If this is you first time doing Murph then you’ll be partnering it. If you’ve done it partnered before, you have the choice between partner and solo.


Tuesday


Strict Strength
4RFQ
6 Strict Pull Ups
6 Strict HSPU
12 DB 1-2-1s



Workout

AMRAP 20
15 Cals Bike/ Ski/ Row
10 HSPU
5 BMU
10 Burpees
15 Kb Swings 24/16


Just Move
6 Rounds
25s On/ 15s Off

Ski Erg
Down Ups
Mountain Climbers
Rest
Air Bike
Wall Balls
Grasshoppers
Rest
Rowing
Db Thrusters
OH DB Hold
Rest



Wednesday


Teams of 3
AMRAP 38
YGIG
10 Cals Ski/ Bike
10 DB Hang Cleans 22.5/15
10 Syncro Down Ups

Alternate between Bike and Ski


Endurance
4 Rounds
1 Min per Station
20s Rest

Ski Erg Cals
Db Thrusters 20/12.5
Sit Ups
Box Jumps 24/21
Toes To Bar


Thursday

Strength
Bar Muscle Up Practice

If you have BMU then work through

4RFQ
Unbroken
3 BMU
5 Strict Pull Ups

Workout
AMRAP 14
400m Run
12 DB Surrenders 20/12.5
6 BMU


Hero
DT
Five rounds of:
•155/105 pound Deadlift, 12 reps
•155/105 pound Hang power clean, 9 reps
•155/105 pound Push jerk, 6 reps


Friday

Weightlifting Focus

Banded Deadlift 12x2

100 Good Mornings


Workout
EMOM 12

1. 12 Sumo Deadlift High Pull 42.5/30
2. 12/9 Cal Row/ Bike/ Ski



Saturday

Partner Endurance
AMRAP 40
YGIG
250m Ski/ Row
15 DB (1) Squats 25/15
200m Run Together
15 Wall Balls 20/15

Teams of 4
AMRAP 35
300 Double Unders
50 Burpees
200 Cal Row
50 Burpees
100 Cal Bike/ Ski
50 Burpees


Sunday

Just Move

5 Rounds
35s On/ 15s Off
Air Squats
Press Ups
Lunges
Ring Rows
Ski Erg
DB Deadlifts
Sit Ups
Plank

Monday 20th May - Sunday 26th May @CrossFit Harrogate

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Monday

Gymnastics Focus
Handstands

Continue to progress with
Kicking up
Build strength using negatives
Cycling strict and kipping reps
Walking on your hands

Workout
AMRAP 12

200m Run
12 HSPU
12 DB Snatches 22.5/15

Tuesday

Strength

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

Workout

FRAN
21-15-9

Thrusters 42.5/30

Pull Ups

Just Move
4 Rounds
45s On
20s Off
Plate GTOH
Plate Lunges
Burpees onto plate
Sit Ups
Wall Balls
Ring Rows
Hollow Holds

Wednesday

Partner Workout
5RFT
60 Cals Row/ 50 Air Bike/ 50 Ski Erg(!!)
30 Devil Presses 20/12.5

Every 3 minutes...20 Partner Wall Balls 20/14

Endurance

Fight Gone Bad
Three rounds of:
• Wall-ball, 20 pound ball, 10 ft target (Reps)
• Sumo deadlift high-pull, 75 pounds (Reps)
• Box Jump, 20" box (Reps)
• Push-press, 75 pounds (Reps)
• Row (Calories)

Thursday

Strength
5RFQ
1 Legless Rope Climb/ Rope Hold/ Rope Walk
1 Length OH DB Lunges
20 Deadbugs

2 mins rest

Workout

AMRAP 16
400m Run
10 Burpee Box Jumps 24/21
10 Toes To Bar/ Rings

Hero

THE LYON

5 rounds, each for time of:
•165-lb. squat cleans, 7 reps
•165-lb. shoulder-to-overheads, 7 reps
•7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Friday

Weightlifting Focus
Deadlifts

Sumo Deadlift for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps

Workout

AMRAP 12

2 Deadlifts @90% of SDL
12 Burpees over bar
22 Cals Row/ Air Bike/ Ski Erg

Saturday

Endurance
3RFT
1k Run
30 DB Hang Clusters 20/12.5

TC 35 mins

Teams of 5
In Canon
AMRAP 28
15/12 Cal Ski Erg
15 Sit Ups
15 Box Jump Overs 24/21
15 Down Ups
15 DB STOH 22.5/15

Sunday

Just Move
3 Rounds

60s On/ 25s Off

Ski Erg

Burpees

Ring Rows

Air Bike

Mountain Climbers

Kb Swings

Monday 13th May - Sunday 19th May @CrossFit Harrogate

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Monday

Gymnastics Focus
Handstands
Kick Ups, Positioning, Strict, Kipping, Walking


Workout

EMOM 15
1. 15 HSPU
2. 15/10 Cal Air Bike
3. 15 C2B Pull ups
4. 15/10 Cal Row
5. Rest


Tuesday

Strength

Push Press for load:
#1: 6 reps @ 60%
#2: 6 reps @ 60%
#3: 6 reps @ 60%
#4: 6 reps @ 60%
#5: 6 reps @ 60%

Complete 30m Waiter Walk after each set


Workout
5RFT
10 Toes to Bar/ Rings
10 Db Front Rack Lunges 20/15
10 Burpees
10 Db Push Press


Just Move
5 Rounds
50s On/ 20s Off
Wall Walk Hold
Grasshoppers
Press Ups
Air Bike
Jumping Squats
Wall Sit


Wednesday

Teams of 3

400m Run Together
30 Clean & Jerks 60/40
400m Run
50 Partner Syncro Down Ups (1 resting)
400m Run
30 Clean & Jerks 80/50
400m Run
50 Syncro Pistols (Scaling 100 Air Squats)


Endurance
AMRAP 28
200m Farmers Walk 1x 24/16
400m Run
40 Kb Swings
20 Lunges


Thursday

Strength
Upper Body Pump
Upper Body Pump

5x3 Chin Ups
5x5 Ea Filly Presses
5x 30 Banded Pull Aparts


Workout

EMOM 8
5 Pull Ups + 10 Press Ups
In remaining time.. Max Air Squats

Hero

Marston
Complete as many rounds as possible in 20 minutes of:
• 405/275 lb. deadlift, 1 rep
• 10 toes-to-bars
• 15 bar-facing burpees


Friday

Weightlifting Focus
Deadlift
Not strictly weightlifting but we've not done a Deadlift cycle since the Strength Program.

Tempo Deadlifts
6x3 @75%

X232

Workout
21-15-9
Deadlifts 100/70
Wall Balls 20/14
400m Run Between sets



Saturday

Endurance
4x AMRAP 8
90s Rest

16/12 Cal Row
12 Plate GTOH 20/15

8 Toes To Bar
12 Burpees

100m Run
12 Kb Swings 24/16

12 Wall Balls 20/14
16 Hollow Rocks


Partner Workout
2 Rounds
4 Mins On
1 Min Off

Max Cal Row

Max STOH 60/40

Max Pull Ups

Max Syncro Goblet Squats 20/12.5



Sunday

Just Move

3 Rounds
45s On/ 30s Off
Box Jumps
Wall Sit
Side Plank
OH Plate Hold
Press Ups
Side Plank
Ring Rows
DB Deadlifts
Plank

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