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Location + Timetable
CrossFit Leeds
The Forge
Unit 8 Kirkstall Ind. Park
Kirkstall
Leeds
LS4 2AZ
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Tuesday 13th November 2018
Today's Training
3 rounds for max reps:In 3 minutes
400m Run
AMRAP Alternating DB Snatch 20/15kg
Rest 2 minutes
In 3 minutes
400m Row/Ski or 1km AB
AMRAP Single Arm DB Overhead Lunge 20/15kg
Rest 2 minutes
Barbell Club at 8pm
20mins:
High Hang Clean + Jerk x2 @65-75%
Front Squat 4x5 @65-75%
Gymnastics at 8pm
Handstand Holds
Monday 12th November 2018
Today's Training
CrossFit
1 minute On/30 seconds off:
Row, Ski or Assault Bike Calories
Burpees
Barbell Club at 6pm
Snatch Balance 4x3 @50-60%
20mins:
Hang Pull + Hang Snatch x2+1 @70-80%
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
Working 1RM is 90% of 1RM. Add 2.5kg to your 1RM if you did this session 3 weeks ago.
Wendler 531 - How to Build Pure Strength
B) 4 sets:
Pendlay Row x 8-12
Alternating DB Push Press x 6-8 each arm
Rest 60-90 seconds between exercises
C) 3 rounds:
30 seconds Press Ups/Dips
30 seconds Rest
30 seconds Pull Ups/Ring Rows
30 seconds Rest
Endurance Training at 8pm
Partner WOD
In teams of 2 complete:
0-10 mins: 150 burpees
10-20 mins: 150 wall balls
20-30 mins: 2km row
30-40 mins: 1 mile run
Distribute work however you choose. Only one person working at once.
Saturday 10th November 2018
Today's Training
RoWoD at 9am
Row, Ski or Assault BikeCrossFit at 10 and 11am
For time:
Strength Training at 5pm
Endurance Training at 6pm
AMRAP 10:
10 KB push press + 10 KB lunges + 5 burpees over the KB
REST 3 MINS
AMRAP 10:
10 KB swings + 10 KB squats + 5 sprawls over the KB
REST 3 MINS
2 rounds for time:
10 KB push press
10 KB lunges
5 burpees over the KB
10 KB swings
10 KB squats
5 sprawls over the KB
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 + Snatch - Work up to heavy single
20mins:
Clean Deadlift + High Hang Clean + Jerk - Work up to heavy single
Low Hang Clean Deadlift w/Eccentric 4x3 @90-105%
Friday 9th November 2018
Today's Training
CrossFit
Deadlift 4 x 5
Aim to work across at around 75% 1RM
7 minute ladder:
2-4-6-8-10-etc reps of Ground to Overhead 50/35kg
Perform 5 burpees after each round
No dumping the barbell on this WOD!
Barbell Club at 6pm
20mins:Halt Split Jerk - Work up to heavy triple
BTN Push Press 5x3 - Heavier than last week
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 (aim to match or beat reps from 3 weeks ago)
Working 1RM is 90% of your current 1RM. Add 5kg to your 1RM if you did this session 3 weeks ago.
Wendler 531 - How to Build Pure Strength
B) 3 sets:
Front Rack Lunge x 3 each leg
Russian Swing x 8-12
Rest 1 minute between exercises.
C) 3 rounds:
30 seconds Double KB Squats
30 seconds Rest
30 seconds Hollow Hold
30 seconds Rest
Endurance Training at 8pm
EMOM 30:
1) 20 wall balls
2) 20 DB snatch
3) 50 double unders
4) 60 secs max cal row (score)
5) REST
Thursday 8th November 2018
Today's Training
CrossFit
Every minute on the minute for 40 minutes (8 rounds):
Minute 2) 8-12 Press Ups/Handstand Press Ups
Minute 3) 8-12 Double KB Lunges
Minute 4) 150-300m Run
Minute 5) Rest
- 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) L-Sit
3) Box Jumps
4) Handstand Holds/Walks
5) Rest
