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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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Tuesday 13th November 2018

Today's Training

3 rounds for max reps:

In 3 minutes
400m Run
AMRAP Alternating DB Snatch 20/15kg

Rest 2 minutes

In 3 minutes
400m Row/Ski or 1km AB
AMRAP Single Arm DB Overhead Lunge 20/15kg

Rest 2 minutes

Barbell Club at 8pm

20mins:
High Hang Clean + Jerk x2 @65-75%

 

Front Squat 4x5 @65-75%


Gymnastics at 8pm

Handstand Holds

Strength, position and balance work to develop a strong handstand and improved body awareness.
 
 
 

Monday 12th November 2018

Today's Training

CrossFit

Back Squat 4 x 5
Work across at 75% 1RM
If you did this session two weeks ago, aim to add 2.5kg on to your previous weight.
 
3 rounds for max reps:
1 minute On/30 seconds off:
Row, Ski or Assault Bike Calories
Burpees
KB Swings 28/20kg
 
Compare to 1st October 2018
 

Barbell Club at 6pm

Snatch Balance 4x3 @50-60%

 

20mins:
Hang Pull + Hang Snatch x2+1 @70-80%

 

Strength Training at 7pm

A) Shoulder Press
5 reps @ 65% of working 1RM
5 reps @ 75% of working 1RM
5+ reps @ 85% of working 1RM

 

Working 1RM is 90% of 1RM. Add 2.5kg to your 1RM if you did this session 3 weeks ago.

 

Wendler 531 - How to Build Pure Strength


B) 4 sets:

Pendlay Row x 8-12

Alternating DB Push Press x 6-8 each arm

Rest 60-90 seconds between exercises

 

C) 3 rounds:

30 seconds Press Ups/Dips

30 seconds Rest

30 seconds Pull Ups/Ring Rows

30 seconds Rest


Endurance Training at 8pm

Partner WOD
In teams of 2 complete:
0-10 mins: 150 burpees
10-20 mins: 150 wall balls
20-30 mins: 2km row
30-40 mins: 1 mile run

 

Distribute work however you choose. Only one person working at once.

 

 

Saturday 10th November 2018

Today's Training

RoWoD at 9am

Row, Ski or Assault Bike
4 rounds:
Row 3 minutes/Rest 1 minute
Row 2 minutes/Rest 1 minute
Row 1 minute/Rest 1 minute


CrossFit at 10 and 11am

"Saturday Sickener"
 

For time:

2 rounds:
Run 400m
20 Single Arm DB Overhead Walking Lunge 20/15kg
20 KB Swings 28/20kg
 
2 rounds:
Row/Ski 400m or Assault Bike 1km
20 Burpees
20 Tuck Ups
 
4 rounds:
Run 200m
10 Single Arm DB Overhead Walking Lunge 20/15kg
10 KB Swings 28/20kg
 
4 rounds:
Row/Ski 200m or Assault Bike 0.5km
10 Burpees
10 Tuck Ups
 
For the Overhead Lunges, alternate arms each round. All reps in the same round must be done on the same arm.
Time Cap = 40 minutes
Compare to 2nd December 2017

Strength Training at 5pm

Endurance Training at 6pm

AMRAP 10:

10 KB push press + 10 KB lunges + 5 burpees over the KB


REST 3 MINS


AMRAP 10:

10 KB swings + 10 KB squats + 5 sprawls over the KB


REST 3 MINS


2 rounds for time:
10 KB push press
10 KB lunges
5 burpees over the KB
10 KB swings
10 KB squats
5 sprawls over the KB

 

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:

Snatch Deadlift + Snatch - Work up to heavy single

 

20mins:
Clean Deadlift + High Hang Clean + Jerk - Work up to heavy single

 

Low Hang Clean Deadlift w/Eccentric 4x3 @90-105%

 

 

Friday 9th November 2018

Today's Training

CrossFit

Deadlift 4 x 5

Aim to work across at around 75% 1RM

If you did this session two weeks ago, aim to add 2.5kg on to your previous weight.
 
 

7 minute ladder:
2-4-6-8-10-etc reps of Ground to Overhead 50/35kg
Perform 5 burpees after each round

 

No dumping the barbell on this WOD!

 

Barbell Club at 6pm

20mins:

Halt Split Jerk - Work up to heavy triple

 

BTN Push Press 5x3 - Heavier than last week

 

Strength Training at 7pm

A) Back Squat

5 reps @ 75% of working 1RM
3 reps @ 85% of working 1RM
1+ reps @ 95% of working 1RM (aim to match or beat reps from 3 weeks ago)


Working 1RM is 90% of your current 1RM. Add 5kg to your 1RM if you did this session 3 weeks ago.


Wendler 531 - How to Build Pure Strength


B) 3 sets:

Front Rack Lunge x 3 each leg
Russian Swing x 8-12

 

Rest 1 minute between exercises.


C) 3 rounds:

30 seconds Double KB Squats

30 seconds Rest

30 seconds Hollow Hold

30 seconds Rest

 

Endurance Training at 8pm

EMOM 30:
1) 20 wall balls
2) 20 DB snatch
3) 50 double unders
4) 60 secs max cal row (score)
5) REST

 

 

Thursday 8th November 2018

Today's Training

CrossFit

Every minute on the minute for 40 minutes (8 rounds):

Minute 1) 8-12 Double KB Swings
Minute 2) 8-12 Press Ups/Handstand Press Ups
Minute 3) 8-12 Double KB Lunges
Minute 4) 150-300m Run
Minute 5) Rest
 
- No scores or prescriptions on weights/movement difficulty for this WOD.
- For the KB Lunges, the kettlebells can be held by the side, in the rack, overhead or offset in any combination of those positions.

- 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) Ring Muscle Ups

2) L-Sit

3) Box Jumps

4) Handstand Holds/Walks

5) Rest

 

 

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