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Location + Timetable
CrossFit Leeds
The Forge
Unit 8 Kirkstall Ind. Park
Kirkstall
Leeds
LS4 2AZ
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Monday 22nd April 2019
Easter Weekend Opening Hours
Easter Monday 22nd April
10-11am Team WOD, 11-1pm Open Gym
4-6pm Open Gym, 6-7pm Bank Holiday Met Con
Today's Training
CrossFit @ 10am
"Easter Monday Partner WOD"
In pairs complete 2 rounds for time:
50 Partner Wall Balls
50 Partner Med Ball Sit Ups
50 Calorie Row/Ski/Assault Bike
50 Toes to Bar/V-sits/Tuck Ups
50 Sandbag Box Step Overs
50 Burpees (On round 2 perform 25 Synchro Burpees)
Time Cap = 35 minutes
No prescription on weights or movement difficulty
Bank Holiday Met Con @ 6pm
Please note there are no Speciality Classes on today, however we have provided the Barbell Club and Strength Programmes below for anyone that wants to get them in during Open Gym.
Barbell Club
20mins:
Low Hang Snatch + Halt Snatch x2 @65-80%
Snatch Pull 3x5 @85-95%
Strength Training
Chest and Triceps
A) 4 sets:
DB Chest Press x 10
Alternating KB (Push) Press x 8 each arm
Rest 90 seconds between exercises
B) 4 sets:
DB Pullover x 8
Pallof Press x 8 each side
Rest 90 seconds
C) 5 minutes of Press Ups or Dips
Every break perform 10 Sit Ups
Saturday 20th April 2019
Easter Weekend Opening Hours
Easter Saturday 20th April
Open as normal
Easter Sunday 21st April
Closed
Easter Monday 22nd April
10-11am Team WOD, 11-1pm Open Gym
4-6pm Open Gym, 6-7pm Bank Holiday Met Con
Today's Training
RoWoD at 9am
Row, Ski or Bike
4 rounds:
1 minute Fast (2k Pace)
1 minute Slow (Recovery Pace)
Rest 3 mins
6 rounds:
40 seconds On (<2k pace)
40 seconds Off
Rest 3 mins
8 rounds:
20 seconds On (Sprints)
40 seconds Off
CrossFit at 10 and 11am
Saturday Sickener
For time:
Run 800m
40 Wall Ball 20/14lb, 10/9'
30 Single Leg V-Sits
20 DB Lunges (1 Overhead/1 Rack) 2 x 20/15kg
10 Devil's Press 2 x 20/15kg
Run 800m
10 Devil's Press 2 x 20/15kg
20 DB Lunges (1 Overhead/1 Rack) 2 x 20/15kg
30 Single Leg V-Sits
40 Wall Ball 20/14lb, 10/9'
Run 800m
Time Cap = 28 minutes
Strength Training at 5pm
Coaches Choice!
Endurance Training at 6pm
30/20 cal Bike or Ski
20 KB swings
30/20 cal row
20 Burpees
20x 10m shuttle runs
20 toes to bar/tuck ups/v-sits
Friday 19th April 2019
Easter Weekend Opening Hours
Good Friday 19th April
10-11am Team WOD, 11-1pm Open Gym
4-6pm Open Gym, 6-7pm Bank Holiday Met Con
Easter Saturday 20th April
Open as normal
Easter Sunday 21st April
Closed
Easter Monday 22nd April
10-11am Team WOD, 11-1pm Open Gym
4-6pm Open Gym, 6-7pm Bank Holiday Met Con
Today's Training
CrossFit @ 10am
Easter Egg Hunt!
"A Good Friday Team WOD"
In teams of 3 with only one person working at once complete:
100 Calorie Row/Ski/Assault Bike
100 DB Thrusters 2 x 20/15kg
75 Calorie Row/Ski/Assault Bike
750m Run
50 Calorie Row/Ski/Assault Bike
50 Burpee Partner Jumps
25 Calorie Row/Ski/Assault Bike
25 Muscle Ups or 75 Pull Ups
100 Calorie Row/Ski/Assault Bike
Time Cap = 35 min
Bank Holiday Met Con @ 6pm
Please note there are no Speciality Classes on today, however we have provided the Barbell Club and Strength Programmes below for anyone that wants to get them in during Open Gym or across the weekend.
Barbell Club
Tempo Front Squat - Work up to heavy triple (3, 2, 1)
15mins:
Low Hang Pull + Low Hang Clean x2 @60-75%
Strength Training
Legs
A) Deadlift 5 x 5
Rest 2-3 minutes between sets
B) 3 sets:
DB Goblet Squat x 10
Single Leg KB RDL x 5 each leg
Rest 60 seconds between exercises
C) EMOM9 (3 rounds)
1) 30 seconds (Jumping) Lunges
2) 30 seconds Banded Glute Bridge
3) 30 seconds Sit Ups
Thursday 18th April 2019
Easter Weekend Opening Hours
Good Friday 19th April
10-11am Team WOD, 11-1pm Open Gym
4-6pm Open Gym, 6-7pm Bank Holiday Met Con
Easter Saturday 20th April
Open as normal
Easter Sunday 21st April
Closed
Easter Monday 22nd April
10-11am Team WOD, 11-1pm Open Gym
4-6pm Open Gym, 6-7pm Bank Holiday Met Con
Today's Training
CrossFit
Movement Development - Turkish Get Ups and Windmills
30 minute AMRAP:
400m Run
4 Alternating Turkish Get Ups
10 Goblet Squats
No scores or prescriptions on weights/movement difficulty on this WOD.
Work with a challenging weight on the Turkish Get Ups if technique allows.
Gymnastics at 7pm
Full Body Gymnastics Coaching and Conditioning
Every 90 seconds x 5 rounds:
30-45 seconds work per station focussing on technique and position.
1) Bar Muscle Ups
2) Headstands
3) Single Leg Box Jumps
4) L-Sit
Wednesday 17th April 2019
Easter Weekend Opening Hours
Good Friday 19th April
10-11am Team WOD, 11-1pm Open Gym
4-6pm Open Gym, 6-7pm Bank Holiday Met Con
Easter Saturday 20th April
Open as normal
Easter Sunday 21st April
Closed
Easter Monday 22nd April
10-11am Team WOD, 11-1pm Open Gym
4-6pm Open Gym, 6-7pm Bank Holiday Met Con
Today's Training
CrossFit
Every 90 seconds x 9
Sets 1-3) 1 Power Clean + 3 Hang Power Cleans @ 55-65%
Sets 4-6) 1 Power Cleans + 2 Hang Power Cleans @ 70-80%
Sets 7-9) 1 Power Clean + 1 Hang Power Clean @85%+
- All sets should be Touch N Go reps.
- Power Cleans can be subbed for Power Snatch at the same percentages.
In pairs working 1 minute On/1 minute Off:
8/6 Calorie Row, Ski or Bike
5 Burpees
in remaining time complete AMRAP Toes to Bar
Barbell Club at 6pm
20mins:
Hang Snatch + Halt Snatch x2 @60-75%
15mins:
Hang Clean + Halt Clean + Jerk x2 @60-75%
*Pause at position 2 for Snatches and Cleans
Strength Training at 7pm
Chest and Triceps
A) Bench Press 5 x 5
Rest 2-3 minutes between sets
B) 3 sets:
Single Arm Landmine Press x 8 each arm
Press Ups/Dips x 5-10 reps (each set should be close to failure)
Rest 60 seconds between exercises
C) EMOM9 (3 rounds)
1) 30 seconds Hanging Leg Raise Hold
2) 30 seconds Banded Triceps Pushdowns
3) 30 seconds DB Push Press
Endurance Training at 8pm
Running - Lactate EnduranceEvery 3 mins x8:
