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Today's Training
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Location + Timetable
CrossFit Leeds
The Forge
Unit 8 Kirkstall Ind. Park
Kirkstall
Leeds
LS4 2AZ
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Saturday 15th December 2018
Please note the gym will be closed this evening from 5-7pm and there is no Hill Sprints or Sunday Social on tomorrow. Sunday's Barbell Club is on as normal from 11.30am-1.30pm.
Today's Training
RoWoD at 9am
Row, Ski or Assault Bike90 seconds On/30 seconds Off x 5
Rest 3 mins
30 seconds On/30 seconds Off x 5
Rest 3 mins
20 seconds On/40 seconds Off x 10
CrossFit at 10 and 11am
"Filthy Fifty"
For time:
50 Box Jumps 24/20"
50 Jumping Pull Ups
50 Kettlebell Swings 16/12kg
50 Walking Lunges
50 Knees to Elbows
50 Push Press 20/15kg
50 Back extensions
50 Wall Ball 20/14lb, 10/9'
50 Burpees
50 Double Unders
Time Cap = 30 minutes
Compare to 26th November 2016
Sunday Sessions
11:30am Barbell Club
25mins:
Pull + Snatch - Work up to heavy single
20mins:
Pull + Clean + Jerk - Work up to heavy single
Clean Pull 4x3 @90-105%
Friday 14th December 2018
Today's Training
CrossFit
Every minute on the minute for 12 minutes:
3 Dead Stop Deadlifts @ 65% 1RM
Focus on accelerating the bar from a dead stop as fast as possible on each rep while maintaining good position and bar path. Keep the eccentric movement steady and controlled.
"Nasty Girls"
3 rounds for time:
50 Squats
7 Muscle Ups
10 Hang Power Cleans 60/40kg
Scale Muscle Ups to Burpee CTB Pull Ups -> Burpee Pull Ups -> Burpee Jumping Pull Ups
Time Cap = 12 minutes
Compare to 15th December 2017
Barbell Club at 6pm
Split Jerk 5x2 @80-90%
Push Press 4x3 - Heavier than last week
Strength Training at 7pm
A) Back Squat
3 reps @ 70% of working 1RM
3 reps @ 80% of working 1RM
3+ reps @ 90% of working 1RM (aim to match or beat reps from 3 weeks ago)
Working 1RM is 90% of 1RM. Add 5kg to your 1RM if you did this session 3 weeks ago.
3 sets:
KB Suitcase Deadlift + Carry x 10 + 30m each side
Tabata Lunges and Abs
6 rounds:
20 seconds Lunges (any variation)
10 seconds Rest
20 seconds V-Sits/Tuck Ups/Sit Ups/Hollow Hold/Hanging L-Sit
10 seconds Rest
Endurance Training at 8pm
For Time:
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
Thursday 13th December 2018
Today's Training
CrossFit
12 Days of CrossFit Christmas - Day 4
7 rounds for time:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees
If you have a 10kg weight vest or body armor, wear it!
Gymnastics at 7pm
Full Body Gymnastics Coaching and Conditioning
Every minute on the minute for 30 minutes:
20-30 seconds work per station focussing on technique and position.
1) Handstand to Forward Roll to (Pistol) Squat
2) Strict Toes to Bar
3) Dips
4) Box Jumps
5) Rest
Wednesday 12th December 2018
Today's Training
CrossFit
Thruster - 20 minutes to build to a heavy set of 5
- Take the bar from the floor
12 Days of CrossFit Christmas - Day 3
"Karen"
For time:
150 Wall Balls 20/14lb, 10/9'
Time Cap = 11 minutes
Compare to 14th December 2015
Barbell Club at 6pm
20 mins:
Snatch - Work up to heavy double
15mins:
Clean + Jerk - Work up to heavy double
Strength Training at 7pm
A) Deadlift
3 reps @ 70% of working 1RM
3 reps @ 80% of working 1RM
3+ reps @ 90% of working 1RM (aim to match or beat reps from 3 weeks ago)
Working 1RM is 90% of 1RM. Add 5kg to your 1RM if you did this session 3 weeks ago.
3 sets:
DBall Cleans x 3-5
Single Arm Row x 8-12 each arm
Endurance Training at 8pm
Every 2 mins x 3:
75 double unders
REST 2 MINS
EMOM 10:
1) 20 Russian swings
2) 20 KB squats
REST 2 MINS
Every 2 mins x 3:
400m run
Tuesday 11th December 2018
Today's Training
12 Days of CrossFit Christmas - Day 2"Partner Luke"
In Pairs complete the following for time:
Run 400m
15 Clean and Jerk 70/50kg
Run 400m
30 Toes to Bar
Run 400m
45 Wall Ball 20/14lb, 10/9'
Run 400m
45 KB Swings 24/16kg
Run 400m
30 Ring Dips
Run 400m
15 Front Rack Lunges 70/50kg
Run 400m
The first and last 400m runs should be completed together. All others 400s should be done as 2 x 200m relay. Reps on all other exercises can be split between the pair however you choose.
Time Cap = 30 minutes
Barbell Club at 8pm
Clean + Jerk 5x1+2 @80-90%
15mins:
Front Squat - Work up to heavy triple
Gymnastics at 8pm
Gymnastics Coaching and Conditioning
