1. Warm up
2. Conditioning: with a partner, five rounds for time of:
150/100 kg partner deadlift, 15 reps
25/21" box jump, 30 reps
Hand release push up, 30 reps
Run 200m together each carrying a 20/10 kg bumper plate
3. Recovery
1. Warm up
2. Strength training:
Deadlift, 5 x 5 reps @ 75% of your 1 rep max
3. Conditioning: five rounds for time:
50/35 kg thruster, 5 reps
32/24 kg kettlebell swings, 5 reps
30/24" box jump, 5 reps
Chest to bar pull up, 5 reps
4. Recovery
Well done everyone, great to see everyone going a bit heavier and higher. Just for the record, RX means full range of motion in every movement, therefore chest to bar and also kettlebell upturned above the head with ears visable from the side. Keep it going, you're all getting better all the time.
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. Strength training:
Deadlift, 1-1-1-1-1-1-1
3. Recovery
*Optional conditioning; as many rounds as possible in 5 minutes of:
Jumping pull up, 15 reps
20/14 lb medball overhead walking lunge, 15 reps
