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Location + Timetable
CrossFit Leeds
The Forge
Unit 8 Kirkstall Ind. Park
Kirkstall
Leeds
LS4 2AZ
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Thursday 19th April 2018
Today's Training
CrossFit
15 minute AMRAP:15 Handstand Press Ups/Press Ups
20 Sit Ups
25 Calorie Row
Rest 5 minutes
EMOM15:
1) 1-2 Rope Climbs
Gymnastics at 7pm
Full Body Gymnastics Conditioning
Wednesday 18th April 2018
Today's Training
CrossFit
Every 90 seconds x 8
1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean + 2 Shoulder to Overhead
Aim to build the weight up across sets or work across at a weight that allows development of technique and position.
Partner WOD
In pairs and alternating rounds complete AMRAP in 12 minutes:
5 Thrusters 60/40kg
Run 150m
Barbell Club at 6pm
20mins:
Split Jerk x2 - Up to 80%
15mins:
Jerk Dips 5x3 @85-95%
Strength Training at 7pm
Legs
A) Pause Squats 4 x 6
- Front or Back Squats
- 2 second pause in bottom position
- Aim to work across at around 70% 3RM
- Rest 2 minutes between sets
B) 3 sets:
Barbell Romanian Deadlift x 5-8 reps
Box Jump x 5-8 reps
C) EMOM9:
1) Double KB Rack Lunge x 8 (R)
2) Double KB Rack Lunge x 8 (L)
3) 15-30 second L-Hold/Tuck Hold (Hanging from bar or in Ring Support)
Endurance Training at 8pm
"TRIPLE ONE"
For time:
100 cal AB/row/ski
100 burpees
1 mile run
Tuesday 17th April 2018
Today's Training
Skill Focus - Double Unders
Coaching will focus on the skipping technique and progressive exercises to learn Double Unders.
If you are competent at Double Unders, work through the following focussing on quality:
Every 2 minutes x 5
1) 60 seconds Double Unders
2) 1-2 sets of Handstand Press Ups (any variation or progression)
10 minute AMRAP:
10 DB Push Press 2 x 20/15kgBarbell Club at 8pm
20mins:
Hang Clean x2 - Up to 75%
15mins:
Tempo Front Squat 5x3 @70-80% at 32X1 tempo
Gymnastics at 8pm
Handstand Holds and Walks
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Full Body Gymnastics Conditioning
Monday 9th April 2018
Today's Training
CrossFit
4 sets:
Box Jump x 5
Rest 30 seconds
Squat x 5
Rest 2 minutes
Work across at around 85% 5RM
"Helen"
3 rounds for time:
Run 400m
21 KB Swings 24/16kg
12 Pull Ups
Compare to 9th October 2017
Barbell Club at 6pm
15mins:
Snatch Pull 5x3 @80-95%
Strength Training at 7pm
Pull
A) Pull Ups 4 x 5
B) 3 sets:
Barbell Bent Over Row x 8-10 reps
Bench Press x 8-10 reps
C) EMOM9:
1) 15-30 second Chin over Bar Hold
2) 20-30 second Seated DB Shoulder Press
3) 20-30 second Hollow Hold
Endurance Training at 8pm
200m sandbag carry
12 DB push press
12 Box jumps
12 KB SDHP
(A does carry, B does carry, A does push press, B does Push Press, etc.)
Saturday 14th April 2018
Life Is Sweet @ CrossFit Leeds, 8.30-5pm
Please note there will be no sessions on today. Sunday sessions are on as normal.
Scores
Scores will be updated throughout the day and can be viewed here
Schedule
8.30-9.00 - Athlete Registration
9.00 - Welcome + WOD Briefing
"The Weightlifter"
9.30 - Women Heats
10.15 - Men Heats
"The Engine"
11.15 - Women Heats 1-3
11.45 - Men Heats 1-5
"The Gymnast"
13.15 - Women Heats 1-2
13.45 - Men Heats 1-3
"The Power Athlete"
15.00 - Women Heats 1-2
15.30 - Men Heats 1-2
16.30 Presentations
"The After Party"
19.30 @ The Pit, Leeds City Centre
WODs
"The Weightlifter"
Every minute on the minute with increasing weights:
1 Clean + 1 Hang Clean + 1 Shoulder to Overhead
Females 25kg - 85kg
Males 40kg - 120kg
"The Engine"
For time:
Partner A Ski 400m while Partner B Assault Bike 1km
Partner A Assault Bike 1km while Partner B Ski 400m
Partner A+B Run 400m together
"The Gymnast"
Alternating rounds complete AMRAP in 12 minutes:
2 Bar Muscle Ups or 8 Pull Ups or 12 Ring Rows
10 Pistol Squats or 25 Air Squats
20 Double Unders or 40 Single Unders
6 Synchro Burpee Bar Jumps
"The Power Athlete"
For time:
Row 60/45 Calories
*Dumbbell Complex (with a pair of dumbbells: 4 Hang Cleans + 4 Rack Lunges + 4 Shoulder to Overhead)
Row 60/45 Calories
Time Cap = 12 minutes
*Female Pairs can choose from:
9 Complexes @ 2 x 17.5kg
12 Complexes @ 2 x 12.5kg
15 Complexes @ 2 x 7.5kg
*Male Pairs can choose from:
9 Complexes @ 2 x 25kg
12 Complexes @ 2 x 20kg
15 Complexes @ 2 x 12.5kg
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
20mins:
Pull +Power Snatch + Snatch x1 - Up to 85%
20mins:
Pull + Power Clean + Clean + Jerk x1 - Up to 85%
20mins - Superset x5
Low Hang Clean Pull x3 @70-80%
Box Jumps x5
