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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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Monday 11th June 2018

Today's Training

CrossFit

Back Squat 4 x 10

Aim to work across at 65% 1RM (or 65% + 2.5-5kg heavier than 14th May 2018)

Rest 2-3 minutes between sets

 

10 minute AMRAP:
15 Russian Swings 32/24kg
12 Toes to Kettlebell
9 HSPU

 

Barbell Club at 6pm

25 mins:
Snatch - Work up to heavy triple

15mins:
Snatch Pull 5x3 @90-100%

 

Strength Training at 7pm

Pull

A) Pendlay Row 4 x 5

B) 3 sets:
Chin Ups x 5-10
Landmine Single Arm Chest Press (R) x 8-12 reps
Landmine Single Arm Chest Press (L) x 8-12 reps

C) EMOM9:
1) 30 seconds DB Curls
2) 30 seconds Dips/Press Ups
3) 30 seconds Landmine Rotations

Endurance Training at 8pm

In teams of 3 complete 3 rounds:
150 wall balls (alt every 15 reps - 200m run together if ball touches floor)
150 KB swings (alt every 15 reps)
1000m row/ski (alt every 15 strokes)

 

 

Saturday 9th June 2018

Today's Training

RoWoD at 9am

Row, Ski or Assault Bike
90 seconds On/90 seconds Off x 3
Rest 3 minutes
60 seconds On/30 seconds Off x 4
Rest 3 minutes
60 seconds On/60 seconds Off x 5
Rest 3 minutes

CrossFit at 10 and 11am

Saturday Sickener
 

3 rounds for time:

Row, Ski 400m or Assault Bike 1km

30 Press Ups

30 Box Jumps 24/20"

Run 400m

30 Pull Ups

30 Wall Ball 20/14lb, 10/9' target


Time Cap = 32 minutes

 

Strength Training at 5pm

 

Endurance Training at 6pm

30 minute AMRAP:
300m row/ski/run
60 air squats
30 single arm Russian KB swings (15 each arm)
60 double unders
30 toes to bar
 

Sunday Sessions


Please note, there will be no Hill Sprints today due to the Leeds Triathlon.

 

10:30am Sunday Social

 

11:30am Barbell Club

20mins:
Halt Snatch - Work up to heavy double

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

Pause Back Squat 5x3 (3s) @65-75%

 

 

Friday 8th June 2018

CrossFit

Deadlift 5 x 5

Aim to work across at 75% 1RM
 
Rest around 2 minutes between sets.
 

10-8-6-4-2 reps for time:
Ground to Overhead 70/50kg
50 Double Unders after each round

 

Barbell Club at 6pm

20mins:
Pull + Power Clean + Clean + Jerk x1
Up to 80%

Snatch Balance
5x2 @70-80%

 

Strength Training at 7pm

Upper

Superset x 4:
Bench Press x 7
Bent Over Row x 7
 
Superset x 3:
Double KB Shoulder Press x 8-12
Strict Pull Ups/Ring Rows x 5-10
 
EMOM9:
1) 30 seconds Press Ups
2) 30 seconds DB Curls
3) 30 seconds DBall Hold (at chest)

Endurance Training at 8pm

Rowing
20 mins technique work then...

 

3 rounds

Max calories per round:

30 strokes (REST 90 SECS)
25 strokes (REST 75 SECS)
20 strokes (REST 60 SECS)
15 strokes (REST 45 SECS)
10 strokes (REST 30 SECS)
5 strokes (REST 2 MINS)

 

 

Thursday 7th June 2018

Today's Training

CrossFit

30 minute AMRAP:
1 Turkish Get Up each arm
1 set of Muscle Ups or Pull Ups
Run 400m
 
- No scores or prescriptions on  movement difficulty for this WOD.
- Muscle Ups/Pull Ups can be strict or kipping.
- Turkish Get Ups should be a medium to heavy load provided you can maintain body control and a stable and locked out overhead position. Use a Kettlebell or Dumbbell. View Turkish Get Up here.
- 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) Wall Climbs

2) V-Sits

3) Slow N Grow Pull Ups

4) Plyo Jumps

5) L-Sit

6) Rest

 

Taster Session at 8pm

Sign up for tonight's Free Taster session here or check out our Getting Started webpage for full info on our Taster Sessions and joining CrossFit Leeds.

 

 

Wednesday 6th June 2018

Today's Training

CrossFit

Power Clean + Shoulder to Overhead
20 minutes to build up to a Max

Partner WOD
In pairs and alternating rounds complete AMRAP in 15 minutes:

5 Power Cleans + Shoulder to Overhead 65/45kg
5 Burpee Bar Jumps

 

Barbell Club at 6pm

20mins:
Halt Power Jerk x2 - Up to 75%

15mins:
Split Jerk x2 - Up to 85%

Strength Training at 7pm

Legs

A) Tempo Squats 5 x 3 @ 32X1 Tempo
- Front or Back Squats

- 3 second eccentric, 2 second pause in bottom, Drive Up.

- Aim to work across at around 70% 3RM

- Rest 2 minutes between sets


B) 3 sets:

Barbell Good Morning x 5-8 reps

KB Lunge x 12-16 reps (hold KBs by side - Maintain shoulders back, chest out, straight arms throughout Lunges)


C) EMOM9:
1) 30 seconds DBall/Sandbag Squat (DBall/Sandbag held in front of body)
2) 15-30 second L-Hold/Tuck Hold (Hanging from bar or in Ring Support)
3) 20-30 second Double KB Rack Hold (Fingers touching, elbows tucked in for Rack Hold)

 

Endurance Training at 8pm

EMOM 25:
1) 20 DB Snatches
2) 20 DB Squats
3) 20 Tuck Ups
4) 20 Burpees Over The DBs
5) REST

 

 

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