Friday
1. Warm up
2. Gymnastics work:
In a 10 minute window accumulate 3 mins Handstand hold / Wall Runs (Moneky Runs).
Scaling – Practice getting inverted on the wall.
After this complete:
3 x Max Strict Pullups - 1 Min rest between sets
3. Conditioning:
"The Chief"
Max rounds in 3 minutes of:
3 Power cleans 60kg
6 Press-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
4. Recovery
You can view this workout here and here.
This is Alex's last workout with us so we thought this would be a fitting send off. Everyone in the CrossFit Harrogate community would like to wish him the very best of luck in his future adventures. Hopefully we'll see him back here sometime in the future - he'll always be very welcome.
1. Warm up
2. Conditioning; "The Seven", seven rounds for time of:
Handstand push up, 7 reps
60/40 kg thruster, 7 reps
Knees to elbow, 7 reps
112.5/70 kg deadlift, 7 reps
Burpee, 7 reps
32/24 kg kettlebell swing, 7 reps
Pull up, 7 reps
3. Recovery
Please have a look here and here for details times, scores, comments and videos for part 2 of this workout.
1. Warm up
2. Skill practice: ten minutes to work on kipping swing/pull ups or butterfly pull ups
3. Conditioning: 'Kalsu', for time:
60/40 kg thrusters, 100 reps; whilst also completing 5 burpees on the minute, every minute
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters. Post the total number of minutes it took to reach 100 thrusters.
4. Recovery
Please have a look here and here for the background and info on part 2 of this workout. This is a SERIOUS man/woman test to do this prescribed! The suggested starting weight for this would be 42.5/30 kg and then scale from there as required. You've got Jon to thank for reminding me of this, Alex to thank for leaving and Rachael to thank for getting me to put it in at RX weights!
Awesome effort everyone, well done!
1. Warm up
2. Conditioning: "Pheezy"; three rounds for time of:
75/50 kg front squat, 5 reps
Pull up, 18 reps
102.5/70 kg deadlift, 5 reps
Toes-to-bar, 18 reps
75/50 kg push jerk, 5 reps
Hand-release push up, 18 reps
3. Recovery
Please have a look here and here for details times, scores, comments and videos for part 2 of this workout.
1. Warm up
2. Conditioning; "Del"; for time:
Burpee, 25 reps
Run, 400 m (with a 20/14 lb medicine ball)
16/12 kg weighted pull up, 25 reps
Run, 400 m with (with a 20/14 lb med ball
Handstand push up, 25 reps
Run, 400 m (with a 20 lb medicine ball)
Chest-to-bar pull up, 25 reps
Run, 400 m (with a 20 lb medicine ball)
Burpee, 25 reps
Alex H wanted a chipper so here it is - any complaints you know where to direct them ;-)
3. Recovery
Please have a look here and here for details times, scores, comments and videos for part 2 of this workout.
