Member Benefits
Check out the fantastic benefits given to all our members
Free Taster Session
Click here to arrange your free Taster session
Today's Training
Click here to see Today's Training on our blog
Location + Timetable
CrossFit Leeds
The Forge
Unit 8 Kirkstall Ind. Park
Kirkstall
Leeds
LS4 2AZ
Follow Us
Blog
Tuesday 23rd October 2018
Today's Training
Rope Climbs
Coaching will be focussed on Rope Climbs and their various progressions.
We recommend bringing a spare pair of long socks for rope climbs to protect your shins from rope burns.
If you are competent with Rope Climbs, work through the following focussing on quality:
Every 2 minutes x 5 (20 minutes)
1) 1 set Rope Climbs
2) 1 set Handstand Variation (Handstand Hold/HS Walk/HSPU)
12 minute AMRAP:
15 Sit Ups
12 DB Deadlift
9 Toes to Bar/V-Sits/Single Leg V-Sits
6 DB Push Press
Barbell Club at 8pm
20mins:
Hang Clean + Jerk x2 @65-75%
Tempo Front Squat 5x5 (3, 0, X) @60-70%
Gymnastics at 8pm
Front and Back Levers and progressions
Monday 22nd October 2018
Today's Training
CrossFit
1 minute On/30 seconds off:
Row, Ski, Assault Bike Calories
Burpee Box Jumps 24/20"
Barbell Club at 6pm
15mins:
Overhead Squat + Snatch Balance 4x2+1 @50-60%
20mins:
Halt Pull + Halt Snatch x2 @65-75%
Strength Training at 7pm
A) Shoulder Press
5 reps @ 65% of working 1RM
5 reps @ 75% of working 1RM
5+ reps @ 85% of working 1RM (aim to match or beat reps from 3 weeks ago)
Working 1RM is 90% of 1RM
Wendler 531 - How to Build Pure Strength
B) 3 sets:
Bench Press x 5-8
Single Arm DB Row x 5-8
Press Ups x 5-10
Rest 30 seconds between exercises.
Rest 2 minutes between sets
C) 3 rounds:
30 seconds Banded Pushdowns
30 seconds Rest
30 seconds Front Leaning Rest
30 seconds Rest
Endurance Training at 8pm
In pairs:
4 rounds each, alternating
Row 250m while partner holds 2 KBs in Rack
straight into...
8 rounds each, alternating:
Row 250m
Saturday 13th October 2018
Please note there will be no classes or Open Gym today as we are hosting our Black and Blue Mixed Pairs Competition
Keep up to date with score throughout the day on this link
Schedule
8.30-9.00 - Athlete Registration
"Complexity"
9.30 - 10.45
"Dumb Running!"
11.15 - 12.30
"Synchro"
13.00 - 14.30
"Couple Finisher"
15.00 - 16.00
16.30 Presentations
"The After Party"
19.30 @ Box, Leeds City Centre
Workouts
WOD 1
"Complexity"
7 minutes for you and your partner to establish a max unbroken Barbell complex...
3 Power Cleans
3 Shoulder to Overhead
3 Hang Squat Cleans
WOD 2
"Dumb Running"
For time:
400m Sandbag Run together
30 Dumbbell Deadlifts/Power Cleans 2 x 15kg
400m Sandbag Run together
30 Dumbbell Deadlifts/Power Cleans 2 x 15kg
400m Sandbag Run together
Time Cap = 9 minutes to begin final run
WOD 3
"Synchro"
Choose 1 of the following 3 WODs
|
9 minute AMRAP: 30 Wall Balls 20lb, 10/9' 10 Synchro KB Swings 32/24kg 10 CTB Pull Ups 10 Synchro KB Lunges 32/24kg |
9 minute AMRAP: 35 Wall Balls 14lb, 10/9' 12 Synchro KB Swings 24/16kg 15 Pull Ups 12 Synchro KB Lunges 24/16kg |
9 minute AMRAP: 40 Wall Balls 10lb, 10/9' 15 Synchro KB Swings 16/12kg 20 Ring Rows 15 Synchro KB Lunges 16/12kg |
WOD 4
"Couple Finisher!"
To be revealed!!!
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.
10:30am Sunday Social
11:30am Barbell Club
25mins:
Snatch Deadlift + High Hang Snatch x3 @60-75%
20mins:
Clean Deadlift + High Hang Clean + Jerk x2 @60-75%
Low Hang Clean Deadlift w/Eccentric 5x5 @80-95%
Friday 5th October 2018
Please note. there will be no classes or Open Gym tomorrow as we are hosting our Black and Blue Games Mixed Pairs event.
All members are very welcome and encouraged to come down anytime through the day to support and hang out at what promises to be a fantastic event.
Today's Training
CrossFit
Every 3 minutes x 5:
With a pair of Dumbbells complete the following complex:
5 Deadlifts
5 Hang Power Cleans
5 Shoulder to Overhead
5 Squats
Aim to do all 5 sets at a medium/heavy weight where you can maintain quality technique.
Weight can vary from one set to another.
4 rounds for time:
36 Double Unders
24 Wall Ball 20/14lb, 10/9'
12 Toes to Bar
Time Cap = 12 minutes
Barbell Club at 6pm
20mins:Halt Power Jerk + Halt Split Jerk x2 @60-70%
Press from Split 5x5 - Heavier than Week 2
Strength Training at 7pm
A) Back Squat
5 reps @ 75% of working 1RM
3 reps @ 85% of working 1RM
1+ reps @ 95% of working 1RM
Working 1RM is 90% of 1RM
Wendler 531 - How to Build Pure Strength
3 sets:
KB Suitcase Deadlift + Carry x 8 + 20m 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
15-14-13-12...4-3-2-1 reps of:
Plate Ground to Overhead
Burpee Plate Jumps
Overhead Plate Lunges (right leg + left leg is 1 rep)
Thursday 18th October 2018
Please note. there will be no classes or Open Gym this Saturday 20th October as we are hosting our Black and Blue Games Mixed Pairs event.
All members are very welcome and encouraged to come down anytime through the day to support and hang out at what promises to be a fantastic event.
Today's Training
CrossFit
Skill - Rowing Technique
Efficient Rowing Technique and how to effectively adapt Pace dependent on the workout.
20 minute AMRAP:
- Work through with quality form and full range of movement at a pace that provides appropriate training for what you want to achieve and how your body is feeling!
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) Ring Muscle Ups
2) Box Jumps
3) Handstand to Forward Roll to (Pistol) Squat
4) L-Sit
5) Rest
