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Location + Timetable
CrossFit Leeds
The Forge
Unit 8 Kirkstall Ind. Park
Kirkstall
Leeds
LS4 2AZ
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Saturday 24th June 2017
Please note from today, and for future Saturdays, there will be no 7-9am Open Gym. The gym will open at 9am for Open Gym, then classes start as normal from 10am.
Please remember that we like to make the Saturday Sickener at 10 and 11am as sickening as possible and as such these classes utilise the full gym so there is no open gym training at these times unless specifically approved by the coach. Thanks
Today's Training
Saturday Sickener!
Sunday Sessions
9am Hill Sprints
Meet 9am at Roundhay Park main car park just down the road from the Roundhay Fox pub (next to the skate park). All welcome.
11am Leeds Barbell Club
11am Sunday Social
Friday 23rd June 2017
Today's Training
Overhead Squat 4 x 5
Take bar from the floor or rack
Build weight up across each set
10 minute AMRAP:
15/12 Calorie Row/Ski/Bike
15 Wall Ball 20/14lb, 10/9'
Endurance Training @ 8pm
Run 800m @ mile pace
Rest 90 secs
Run 800m @ mile pace
Rest 4 minutes
Run 400m @ 800m pace
Rest 45 secs
Run 400m @ 800m pace
Rest 4 minutes
Run 200m @ 400m pace
Rest 30 secs
Run 200m @ 400m pace
Rest 4 minutes
Run 200m @ 400m pace
Rest 30 secs
Run 200m @ 400m pace
Thursday 22nd June 2017
Today's Training
Skill - Double Kettlebells
Coaching will focus on technique for the Double Kettlebell Clean and Jerk
AMRAP Double KB Clean and Jerk 2 x 20/12kg
AMRAP Double KB Lunges 2 x 20/12kg (Rest can be taken with KBs in Rack position. Anywhere else is classed as a break in the set!)
Gymnastics @ 8pm
Gymnastic Ring Skills
Check out last week's session!
Wednesday 21st June 2017
Today's Training
Push Press/Jerk 4 x 10
Work across at around 65-70% 3RM (we did a 3RM Push Press on 24th May 2017)
Take bar from the floor
Partner WOD
In pairs with only one person working at once complete AMRAP in 18 minutes:
40 Overhead Lunges 40/30kg
2 x 400m Run (1 each)
40 Pull Ups
2 x 400m Run (1 each)
No dumping the barbell during this WOD! Break the barbell sets up however you want but you must control the bar back to the floor.
Endurance Training @ 8pm
Partner EMOM
Alternate minutes for 30 minutes:
1) Burpee Box Jumps
2) Double KB Clean and Jerk
3) Wall Ball
4) 150-200m Run
5) Farmer's Hold
Tuesday 20th June 2017
Today's Training
Skill - Box Jumps
Technique and safety for Box Jumps in WODs and for maximal height reps.
Every minute on the minute for 18 minutes:
Minute 1) Max DB Devil's Press in 30 seconds
Minute 2) 10-20 V-sits/Tuck Ups/Sit Ups
Minute 3) 5-8 Box Jumps (You choose height. Work on jumps for height or speed of reps)
Note Dumbbell weight and total number of Devil's Press across all 6 rounds
Competition Training
For time:
30 Back Squats 60/40kg
25 Pull Ups
20 Shoulder to Overhead 60/40kg
30 Front Squats 50/35kg
25 Pull Ups
20 Shoulder to Overhead 50/35kg
30 Overhead Squats 40/30kg
25 Pull Ups
20 Shoulder to Overhead 40/30kg
