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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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Friday 11th August 2017

Today's Training

Deadlift 4 x 5

Work across at around 80% 5RM

Pull each rep from a dead stop

Rest 2 minutes

 

Every Minute on the Minute for 14 Minutes:

1) 5 Power Cleans @ 75% 1RM

2) 50 Double Unders

 

Endurance Training @ 8pm

2 rounds for time:

Run 400m

 

Rest 1 minute

 

Run 400m

Row 400m

 

Rest 90 seconds

 

Run 400m

Row 400m

Ski 400m

 

Rest 2 minutes

 

Run 400m

Row 400m

Ski 400m

Assault Bike 1km

 

Time Cap = 50 minutes

 

 

Thursday 10th August 2017

Today's Training

Skill - Double Unders

Coaching will focus on Double Unders.

If already competent with Double Unders work through the following for consistency and quality...

 

Half Flight Simulator

10-20-30-40-50-40-30-20-10 reps for time:

Unbroken Double Unders

 

In 10 minutes complete:

Run 800m or Assault Bike 2km

then AMRAP of:

10 DB Lunges 2 x 20/15kg (DBs held by side)

10 DB Push Press 2 x 20/15kg

 

Rest 10 minutes and repeat!

 

Gymnastics @ 8pm

August Gymnastics sessions will focus 30 minutes on Handstands as well as 30 minutes on Bar/Ring pulling exercises. 

 

 

Wednesday 9th August 2017

Today's Training

Push Press/Jerk 4 x 5

Work across at around 80% 3RM

Rest 2 minutes

 

Partner WOD

In pairs and alternating couplets complete AMRAP in 15 minutes:
8 Power Cleans 50/35kg + 8 Burpees

8 Shoulder to Overhead 50/35kg + 8 V-Sits
8 Front Rack Lunges 50/35kg + 8 Pull Ups

Endurance Training @ 8pm

In 30 minutes:

Row 1 Mile

Assault Bike 2 Miles

Run 1 Mile

In remaining time complete AMRAP of:

5 Sandbag Bear Complexes

10 Burpees Over the Sandbag

 

 

Tuesday 8th August 2017

Today's Training

Skill - Gymnastic Rings

Coaching will focus on Muscle Ups and progressions.

Muscle Up Foundations from CrossFit Leeds

 

False Grip

- Static Holds (Top and Bottom position)

- Ring Rows

- Pull Ups

 

Transition

- From knees with feet behind

- With feet on floor in front

- Band Assisted

 

Muscle Up

- Jumping Muscle up

- Partner Assisted Muscle up

- Muscle Up

 

4 rounds for max reps

In 3 minutes complete:

Row/Ski/Bike 27/20 Calories

15 Air Squats

In remaining time complete as many Press Ups as possible

 

There is no rest between rounds!

Score is total Press Ups completed across all 4 rounds

 

Competition Training

3 rounds for time:

6 Squat Snatch 50/35kg

9 Handstand Press Ups

12 Squat Cleans 50/35kg

15 Pull Ups

 

 

Monday 7th August 2017

Today's Training

Back Squat 4 x 6

Work across at 80-85% 5RM

Rest 2 minutes

 

15-12-9 reps for time:
Thrusters 50/35kg

Toes to Bar

 

Time Cap = 7 minutes

 

Endurance Training @ 8pm

For time:

Run 400m

40 Burpees

40 DB Snatches

 

Rest 3 minutes

 

Run 300m

30 Burpees

30 DB Snatches

 

Rest 2 minutes

 

Run 200m

20 Burpees

20 DB Snatches

 

Rest 1 minute

 

Run 100m

10 Burpees

10 DB Snatches

 

 

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