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Location + Timetable
CrossFit Leeds
The Forge
Unit 8 Kirkstall Ind. Park
Kirkstall
Leeds
LS4 2AZ
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Saturday 22nd July 2017
Today's Training
Saturday Sickener!
3 rounds for time:
Row/Ski 1km or Assault Bike 2km
30 Sit Ups
25 DB Push Press 2 x 20/15kg
20 Single Leg V-Sits
15 DB Hang Squat Cleans 2 x 20/15kg
Time Cap = 32 minutes
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
CrossFit Leeds School Sports Day, Saturday 5th August at Roundhay Park at 10am. All members welcome.
Friday 21st July 2017
Today's Training
Back Squat
20 reps @ 55% 5RM
15 reps @ 65% 5RM
10 reps @ 75% 5RM
5 reps @ 85% 5RM
Rest 2-3 minutes between sets
3 rounds for time:
21 Unbroken Double Unders
15 Burpees
9 Hang Power Cleans 70/50kg
Time Cap = 11 minutes
Endurance Training @ 8pm
10 rounds:
Row 60 seconds @ 90-95% effort
Rest 90 seconds
Rest 3 minutes
5 rounds:
Row 30 seconds @ 100% effort
Rest 30 seconds
Thursday 20th July 2017
Today's Training
Skill - Turkish Get Ups
20 minute AMRAP:
Run 400m
18 KB Swings 24/16kg
15 Tuck Ups
12 KB Reverse Lunges 24/16kg
2 Wall Climbs
Gymnastics @ 8pm
Bar Skills
This months gymnastics will be focusing on bar skills! We've had a few requests for bar muscle ups so the three weeks will involve a range of skill and strength work that will build towards them. Participants for this session should be able to complete at least 3 strict Pull Ups.
If you're pull up strength is not quite there yet, there's no better place to start than our Level 1 pull up programme.
http://www.crossfitleeds.com/blog/1177-pull-ups-level1.html
Wednesday 19th July 2017
Today's Training
Shoulder Press 4 x 5
Take bar from the floor
Rest 2 minutes between sets
Partner WOD
In pairs with only one person working at once complete the following for time:
150 Box Jump Overs 24/20"
125 Wall Ball 20/14lb, 10/9'
100 Deadlifts 80/kg
75 Toes to Bar
Time Cap = 20 minutes
Endurance Training @ 8pm
30 minute AMRAP:
40m Bear Crawl
30 Squats
30 Seconds Front Leaning Rest
30 Russian Swings
250m Ski
Tuesday 18th July 2017
Today's Training
Skill - Handstand Press Ups
Coaching will focus on strength development for Handstand Press Ups.
See video below for some of the progressions we will be working through.
For time:
3-6-9-12-15-18-21 Calorie Row/Ski/Bike
21-18-15-12-9-6-3 Burpees
E.g. 3 Calorie Row, 21 Burpees, 6 Calorie Row, 18 Burpees, 9 Calorie Row, etc...
Time Cap = 25 minutes
Competition Training
For time:
21 - 15 - 9 Thrusters 40/30kg
400m - 300m - 200m Run
Rest 3 minutes
21 - 15 - 9 Calorie Assault Bike
100 - 75 - 50 Double Unders
Rest 3 minutes
21 - 15 - 9 Calorie Ski
40 - 30 - 20m Sinlge Arm DB Overhead Lunge Walk 20/15kg
