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Today's Training
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Location + Timetable
CrossFit Leeds
The Forge
Unit 8 Kirkstall Ind. Park
Kirkstall
Leeds
LS4 2AZ
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Saturday 16th February 2019
Today's Training
RoWoD at 9am
3 rounds:
1 min Steady (Recovery Pace)
3 minutes Medium (≤5k pace)
Rest 3 minutes
8 rounds:
40 seconds On/20 seconds Off
Rest 3 minutes
8 rounds:
20 seconds On/40 seconds Off
CrossFit at 10 and 11am
Saturday Sickener
3 rounds for time:
Row, Ski 400m or Bike 1km
20 Burpees
20 Box Jumps 24/20"
Run 400m
20 Toes to Bar
20 SA DB OH Walking Lunges 20/15kg
Time Cap = 35 minutes
Strength Training at 5pm
Coaches Choice!
Endurance Training at 6pm
1) 1-3 rope climbs
2) 15 press ups
3) 50 double unders
4) 15 double Russian KB swings
5) 10x10m shuttle sprints
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
Coaches Choice!
11:30am Barbell Club
25mins:
3 Position Snatch x1 @70-80%
20mins:
Hang Clean + Clean + Jerk x1 @70-80%
Halt Clean Pull
5x3 @85-100%
Friday 15th February 2019
Today's Training
CrossFit
Work with a medium/heavy Kettlebell or pair of Kettlebells and aim to accumulate 50 reps in 2-3 sets with no more than 10 seconds rest between sets.
Open WOD 15.4
Barbell Club at 6pm
15mins:
Halt Split Jerk x2 @70-80%
*Pause in catch
Halt Jerk Dip
5x3 @85-100%
*Pause in bottom of dip
Strength Training at 7pm
Dynamic Effort Upper
A) Every 90 seconds x 4
5-8 Plyo Push Ups
- Focus on speed and power
- Don't go to failure
- Speed should be maintained across all sets and reps
- If you can't do more than 20 good proper press ups, work 5-8 Single Rep press ups at an angle that allows you to move with perfect form and constant speed on every rep.
B) 5 sets:
Bench Press x 3 @ 75% 1RM
Single Arm KB Row x 12
Rest 60-90 seconds between exercises
C)EMOM9:
1) KB Press x 12-15
2) 30 seconds Overhead Weighted Sit Ups
3) 30 seconds Banded Pull Aparts
Endurance Training at 8pm
21 medball squat cleans
15 medball sit ups
9 pull ups
Thursday 14th Febraury 2019
Today's Training
CrossFit
Every 4 minutes x 4
2 minute Row, Ski or Bike
75m KB Rack Walk 2 x 24/16kg
75m KB Farmers Walk 2 x 24/16kg
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) Pull Ups
2) Dips and Support
3) Cartwheels
4) L-Sit
Wednesday 13th February 2019
Today's Training
CrossFit
Barbell Cycling
Every 2 minutes x 6
Unbroken Barbell Complex of:
3 Power Cleans + 3 STOH + 3 Clean and Jerks
- This can also be done as 3 Power Snatch + 3 Overhead Squats + 3 Squat Snatch
- Start around 50% and maintain weight for technical focus or build weight across as strength and technique allow.
Working You Go, I Go, complete AMRAP in 15 minutes:
6 Hang Squat Cleans 50/35kg
4 Burpees over the Bar
6 Front Rack Lunges 50/35kg
4 Burpees over the Bar
6 Shoulder to Overhead 50/35kg
4 Burpees over the Bar
Barbell Club at 6pm
15mins:
Snatch x3 @70-80%
15mins:
Clean + Jerk x2 @70-80%
Strength Training at 7pm
A) Every 2 minutes x 5 (20 minutes):
1) Deadlift x 7 @ 70% 1RM
2) KB Rack Lunge x 10
B) Every 90 seconds x 3
1) Landmine Squat x 12
2) KB Single Leg RDL x 6 each leg
3) 30 seconds Banded Glute Bridge
C) 400m Heavy Front Loaded Carry
- Use Sandbag/Dball/Kettlebells
- Aim to complete the 400m in 5-8 sets and under 8 minutes.
Endurance Training at 8pm
Hack Special
Surprise circuits including cardio, strength and agility
Tuesday 12th February 2019
A reminder that we now have Open Gym available on Tuesdays from 5-6pm.
If you are training during Open Gym hours, please make sure your training is finished and equipment away before any classes need to start.
Today's Training
For time:
Run 400m
20 KB Swings 28/20kg
Run 400m
20 Toes to KB
Run 400m
20 Pull Ups
Run 400m
Rest 4 minutes and repeat!
Time Cap = 30 minutes
Barbell Club at 8pm
20mins:
Hang Clean - Work up to heavy double
Tempo Front Squat
4x5 @70-80%, 22X1 Tempo
Gymnastics at 8pm
Pull Ups/Toes to Bar/Bar Muscle Ups
