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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park

Kirkstall

Leeds

LS4 2AZ

Timetable and Opening Times

 

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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
2) 10-20 Pistol Squats
3) 150m Ski/Run or 0.4km Assault Bike
 
- No scores on prescriptions or movement difficulty for this WOD.
- HSPU can be strict, kipping, piked or Press Ups (see video).
- Rope Climbs can be any combination of Legless, Regular, Prone from floor (see video).
- Pistols can be any variation (see video)
- 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 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 20/15kg
10 Burpees
10 Toes to Bar

Barbell 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

+

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

20mins:
Hang Snatch x2 - Up to 75%

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

"Partner Collin"
6 rounds for time - You go, I go:
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
 

 

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