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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park

Kirkstall

Leeds

LS4 2AZ

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Thursday 16th August 2018

Today's Training

CrossFit

Skill - Double Unders

Coaching will work through technique and progressions for skipping and Double Unders

See 7 Levels to Double Under Mastery


25 minute AMRAP:
5 DB Renegade Rows
10 DB Curls
Sprint 150m
Rest 90 seconds

 

- No scores or prescriptions on weights for this WOD.
- Renegade Row = 1 Press Up on Dumbbells + 1 DB Row each arm
- 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) Skin the Cat

2) Handstand Walk

3) Hollow Rocks/Hold

4) Box Jump

5) Rest

 

 

Wednesday 15th August 2018

Today's Training

CrossFit

Deadlift 4 x 4
Work across @ 75-80% 1RM
Pull each rep from a dead stop
Rest 2 minutes between sets
 
 
Partner WOD

In pairs and alternating rounds complete AMRAP in 15 minutes:
7 Hang Power Cleans 70/50kg
15 Wall Balls 20/14lb, 10/9'

 

Barbell Club at 6pm

15mins:
Drop to Split x3 @45-55%

20mins:
Split Jerk x2 @60-75%

Strength Training at 7pm

Front or Back Squat - Build to a 1RM
3 x 5 @ 75% (AMRAP on last set)

4 sets:
Romanian Deadlift x 10

EMOM9:
1) 8-12 Dball/Sandbag Lunge
2) 8-12 Russian Swings (Single or Double KB)
3) 20-30 sec Hollow Hold

 

Endurance Training at 8pm

EMOM 10:

1) 30 air squats

2) 10 pull ups + 10 press ups


REST 3 MINS


EMOM 5:

15/12 cal AB @ 100%


REST 3 MINS


EMOM 10

1) 20 wall balls

2) 8 burpee box jumps

 

Tuesday 14th August 2018

Today's Training

Every minute on the minute for 35 minutes:
1) 20-30 seconds Strict Pull Ups/Muscle Ups
2) 20-30 seconds Press Ups/Strict HSPU
3) 20-30 seconds V-Sits/Tuck Ups/Sit Ups
4) Max Calorie Row/Ski/Assault Bike
5) Rest

- No scores or prescriptions on movement difficulty for this WOD.
- Work through with quality form and full range of movement on the body weight exercises, then push hard through the Calories every 4th minute

 

Barbell Club at 8pm

20mins:
Hang Snatch x2 @70-85%

Snatch Pull w/Eccentric 5x3 @80-90%

 

Gymnastics at 8pm

Handstand Walks

+

Full Body Gymnastics Conditioning

 

 

Monday 13th August 2018

Today's Training

CrossFit

Every 2 minutes x 3
1) Front Rack Lunge x 4 each leg
2) Russian Swing x 10
 
For Lunges, bar can be taken from the floor or out the rack. Aim to work slightly heavier than 2 weeks ago.
Swings can be single or double KB.

 

 

In 9 minutes complete:
80/60 Calorie Row, Ski or Assault Bike...

...in remaining time complete AMRAP:

10 Plate Ground to Overhead 20/15kg
5 Burpee Plate Jumps

Barbell Club at 6pm

20mins:
Hang Clean x2 @70-85%

Front Squat 5x3 @65-75%

Strength Training at 7pm

Shoulder Press - Build to a 1RM
then perform
3 x 5 @ 75% of 1RM (AMRAP on final set)

4 sets:
Landmine Press (standing) x 10

EMOM8:
1) 1 set Strict Dips/Press Ups
2) 8-12 Alternating KB Push Press (4-6 each arm)
 
For the alternating KB Push Press, hold one KB in each hand in rack position then alternate the pressing arm (non-pressing arm remains in rack position).

Endurance Training at 8pm

Partner WOD

In pairs and alternating rounds complete AMRAP in 30 minutes:
15 high or heavy wall balls
30 mountain climbers
60 double unders

 

 

Saturday 11th August 2018

Today's Training

RoWoD at 9am

Row, Ski or Assault Bike

90 seconds On/90 seconds Off x 3

Rest 3 mins

60 seconds On/30 seconds Off x 4

Rest 3 mins

60 seconds On/60 seconds Off x 5

 

CrossFit at 10 and 11am

Saturday Sickener
 
Partner WOD
In pairs complete 2 rounds for time:
Run 400m
20 DB Burpee Box Step Overs 2 x 15/10kg
60 Wall Ball 20/14lb, 10/9'
Run 400m with Med Ball
20 Burpee Pull Ups
60 DB Squats 2 x 15/10kg
Run 400m with Med Ball Overhead
 
All runs are performed together.
For all other exercises, split the reps between you and your partner however you like.
 

Strength Training at 5pm

 

Endurance Training at 6pm

A) On 0 minutes
7 minute Max Calorie Row/Ski/Assault Bike
 
B) On 10 minutes
7 minute AMRAP:
7 KB Swings + 7 Box Jumps + 7 Wall Ball
 
C) On 20 minutes
Perform Calories achieved from part A
 
D) On 30 minutes
Perform rounds and reps from Part B
 
 

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:
Halt Snatch - Work up to heavy double

20mins:
Halt Clean + Jerk - Work up to heavy double

Clean Deadlift w/Eccentric 5x3 @90-105%

 

 

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