Monday 24th June - Sunday 1st July @CrossFit Harrogate

Monday

Weightlifting Focus

Snatch Complex

Snatch First Pull + Power Snatch

Workout

3 Rounds
Every 90s complete...
1. 100m Ski + 10 Pull Ups
2. 100m Row + 8 Burpees
3. 100m Run + 6 Each Arm DB Thrusters (1) 20/12.5
4. Rest

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Tuesday

Strength

EMOM 15
1. 8 Box Jumps
No necessarily high, but make it explosive.
2. 8 Jumping Lunges
Jump as high as possible between lunges, BW is fine or weighted for your pleasure.
3. 64 Flutter Kicks

Workout

25 Wall Balls 20/14
20 DB Snatches 22.5/15
15 Toes To Bar

Just Move

4 Rounds
60s On 30s Off
Shuttle Runs
Hollow Hold
DB Surrenders
Rowing
Sit Ups
Air Squats

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Wednesday

Partner Workout
3RFT
1k Run
40 Deadlifts 100/60
40 Power Cleans 80/50
40 STOH 60/40

45 min TC

Endurance
AMRAP 32
50 Double Unders
30 Pull Ups
10 Cal Ski
50 Air Squats
30 Kb Swings 24/16
10 Cal Row

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Thursday

Strength

Front Squat 5x5 @75%


Workout

6RFT
12 DB Lunges (1) 25/17.5
12 Cal Air Bike/ Ski/ Row

Girl Workout
Eva

5 rounds for time of:
• 800m run
• 30 Kettlebell Swing 2 pood
• 30 pull-ups

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Friday

Gymnastics Focus

1rm Pull Up

Workout

800m Run
43 Pull Ups
17 Cleans 60/40

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Saturday

Endurance

10RFT
200m Run
6 Sandbag Surrenders 22.5/15
4 Burpees Over Sandbag


30 min TC

M.Copper

Partner WOD
AMRAP 29
48 Double Unders
6 Db Hang Squat Cleans 20/15
11 Burpees

EMOM 10 Star Jumps

Complete a full minute then swap, continue on from your partner. Each minute begins with 10 Star Jumps.

RIP Matt x

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Sunday

Just Move
5 Rounds

30s On/ 20s Off

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

Monday 17th June - Sunday 23rd June @CrossFit Harrogate

Monday

Weightlifting Focus
Snatch
10 Minutes Overhead Squat Mechanics
15 Minutes to achieve a heavy
Hang Power Snatch + Hang Squat Snatch

Workout
2x AMRAP 5

8 Plate GTOH 20/15
6 Burpees Onto Plate

1 Min Rest

8 OH Lunges
6 Pull Ups

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Tuesday

5RFQ
4 Man Makers

30s Rest

10 High Knee to L Hang

30s Rest

Workout

4RFT
400m Run
12 Toes To Bar
15 DB Push Press 22.5/15

Time Cap 18 mins

Just Move

50s On/ 25s Off
5 Rounds
Box Jumps
Lunges
Ski Erg
Press Ups
Ring Rows
Air Bikes

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Wednesday

Partner Workout
AMRAP 35

50 Kb Swings 24/16
500m Row/400m Ski or 1.1km Air Bike
40 Goblet Squats
500m Row/400m Ski or 1.1km Air Bike
30 KB Snatches
500m Row/400m Ski or 1.1km Air Bike
20 Clean & Press
500m Row/400m Ski or 1.1km Air Bike
10 Thrusters


Endurance
800m Run
40 Pull Ups
20 Burpees over Bar
20 Power Cleans 80/50
40 Press Ups
800m Run

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Thursday

Unilateral Lower Body Strength
5 Rounds
7 ES Split Squat RDL
7 Single Leg Box Step Ups
7 Reverse Nordic Curls

Workout
3RFT
10 Deadlifts 100/70
30 Air Squats
150 Double Unders

1 min rest between rounds

Aim for 3-4 minute rounds

Hero
NATE
As many rounds as possible in 20 minutes:
•2 Muscle-ups
•4 Handstand Push-ups
•8 2-Pood Kettlebell swings

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Friday

Gymnastics Focus
Pull Ups
A continuation of Kipping/ Butterfly and Strength progressions

Workout

3-6-9-12-15-18
Pull Ups (First 3 reps need to be strict)
Db Squats 20/12.5
Cals Ski/Row/Bike

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Saturday

Endurance

1 Mile Run
50 Russian Swings 32/24
30 Down Ups
800m Run
30 Russian Swings
20 Down Ups
400m Run
10 Russian Swings
10 Down Ups

Rx = 20/14lbs Vest

Teams of 3
AMRAP 30
YGIG
100m Row
10 Thrusters 50/35
1 Seated Rope Climb or 10 Ring Rows

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Sunday

Just Move
7 Mins to complete
1000m Row

3 Rounds
60s On/ 20s Off
Box Step Ups
Ring Rows
Press Ups
Sit Ups

8 Mins to complete
1200m Run

Monday 10th June - Sunday 16th June @CrossFit Harrogate

Monday

Weightlifting Focus
Snatch

Our first focus will be dropping under the bar.
10 Minutes focus on Overhead Squat mechanics
10 Minutes focus on Snatch Balance

Workout
27-21-15
Db Snatches 22.5/15
Bar Facing Burpees

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Tuesday

Strength
Push Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Workout
5RFT
3 Cleans 60/40
5 Push Jerks
7 C2B Pull Ups
200m Run

Just Move

2 Rounds
AMRAP 4
5 Cal Ski
5 Down Ups
5 Sit Ups

Rest 1 Min

AMRAP 4
8 Wall Balls
8 Lunges

Rest 1 Min

AMRAP 4
100m Row
12 Air Squats

Rest 1 Min

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Wednesday

Partner Workout
AMRAP 35
400m Run Together
YGIG
Max Pull Ups

400m Run Together
YGIG
Max Strict Presses 40/30

400m Run Together
YGIG
Max Weighted Sit Ups

Endurance

5RFT
800m Run
15 Burpee Wall Balls 20/14
30 V Sits

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Thursday

Strength
4 RFQ
4 Strict HSPU
60s Front Leaning Rest
60s Side Plank each side
12 DB Press Ups

60s Rest

Workout

For Time
500m/400m Row or Ski
15 Power Cleans 60/40
12 HSPU
500m/400m Row or Ski
9 Power Cleans
6 HSPU
500m/ 400m Row or Ski
3 Power Cleans

Hero Workout
SMKYOWSKI
For Time
• Run 6k
• 60 Burpee pull-ups

If you've got body armor or a thirty pound vest, wear it.

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Friday

Gymnastics Focus
Pull Ups

We'll cover strict strength, kipping, butterfly progressions
A stronger pull up means a stronger back, and a strong back benefits many other movements.

Workout
AMRAP 18
400m Run
20 Russian KB Swings 32/24
10 Pull Ups

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Saturday
Spa Town Throwdown!

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Sunday

Just Move
4 Rounds
45s On/ 20s Off

Pull Ups
DB Deadlifts
Plank
Press Ups
DB Presses
Plank
Lunges
Sit ups

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

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

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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

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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

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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

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Friday

Weightlifting Focus
Deadlift
Time to retest your 1RM

Workout

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

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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

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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

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.

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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

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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

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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

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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

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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

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Sunday

Just Move

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