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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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Wednesday 10th April 2019

Today's Training

CrossFit

Every 2 minutes x 8

Power Clean + Squat Clean + 2 Shoulder to Overhead
or
Power Snatch + Squat Snatch + 2 OHS

- Start at around 50-60% 1RM and build weight across as technique and strength allow.

 
 
Partner WOD
In pairs and alternating rounds complete AMRAP in 15 minutes:
8 Pull Ups or 3 Muscle Ups
8 Front Squats 60/40kg
8 Burpees Over the Bar
 

Barbell Club at 6pm

20mins:
Hang Snatch - Work up to heavy triple

 

15mins:
Hang Clean + Jerk - Work up to heavy double

 

*Pause at position 2 for Hang Snatch and Clean



Strength Training at 7pm

Legs

 

A) 5 sets:
Back Squat x 8
Rest 3 minutes between sets

 

B) 4 sets:
Russian KB Swing x 8
Elevated Alternating Reverse Lunge x 6 each leg
Rest 90 seconds

For Elevated Lunge, stand on a 20kg plate and reverse lunge down until back knee touches the floor before driving back up.

 

C) 400m Heavy Front Loaded Carry (DBall/KB/Sandbag)
Every break perform 10 Air Squats


 

Endurance Training at 8pm

AMRAP 25:
KB swings
*Each break perform:
5 strict pull ups
10 wall balls
15 box jumps

 

 

Tuesday 9th April 2019

Today's Training

Movement Development - Kettlebell Clean + Jerk and Snatch

Coaching on single and double KB Clean + Jerk and Snatch

 

 

3 rounds for max reps
In 3 minutes complete:
Run 400m
in remaining time complete AMRAP Double KB Clean + Jerk or Snatch


Rest 2 minutes


In 3 minutes complete:
Run 400m
in remaining time complete AMRAP Press Ups/Handstand Press Ups

 

Rest 2 minutes

 

No scores or prescriptions on weights/movement difficulty on this WOD.

Choose either KB Clean + Jerk or Snatch for the WOD and use a challenging KB weight provided technique, position and control can be maintained.

 

Barbell Club at 8pm

S-A DB Rack Carry
4x20m each side - Moderate/Heavy weight

 

15mins:
Halt Jerk Dip + Jerk x2 @55-75%


Gymnastics at 8pm

Toes to Bar

Our April gymnastics sessions will be focussed on developing the strength, technique and positions to progress towards or improve your Toes to Bar. These sessions are open to all members and suitable for all abilities and experience.
 
 
 

Monday 8th April 2019

Today's Training

CrossFit

Every 2 minutes x 5:
10 Deadlifts
Aim to work across all 5 sets at 50-60% 1RM
 
Rest 5 minutes
 
Every 2 minutes x 5:

30 seconds Strict Muscle Ups/Pull Ups/Ring Rows

 
Rest 5 minutes
 

For Max Reps:

2 minutes Row, Ski or Bike (Calories)

30 seconds rest

2 minutes SA DB Overhead Lunges 30/20kg

30 seconds rest

1 minute Row, Ski or Bike (Calories)

30 seconds rest

1 minute SA DB Overhead Lunges 30/20kg

 

 

Barbell Club at 6pm

Snatch Stiff-Leg Pull

3x5 - Heavier than previous week

 

15mins:
Low Hang Pull + Low Hang Snatch x2 @55-75%

 

Strength Training at 7pm

Chest and Triceps

 

A) 4 sets:
DB Chest Press x 8
Alternating KB (Push) Press x 8 each arm
Rest 90 seconds between exercises

 

B) 4 sets:
DB Pullover x 10
Pallof Press x 8 each side
Rest 90 seconds

 

C) 5 minutes of Press Ups or Dips
Every break perform 10 Sit Ups


Endurance Training at 8pm

PARTNER WOD

Working alternating minutes with your partner

EMOM40:
Mins 1-10: 1 round of Cindy (5 Pull Ups + 10 Press Ups + 15 Squats)
Mins 11-20: 150-300m run
Mins 21-30: 1 round of DB DT (12 Deadlifts + 9 Hang Power Cleans + 6 STOH)
Mins 31-40: 150-300m row/ski

 

Saturday 6th April 2019

Life Is Sweet @ CrossFit Leeds

Partners Assemble, it's the one you've all been waiting for!
 

Life Is Sweet is returning to CrossFit Leeds on Saturday 27th April 2019 to provide a fun and inclusive day of competition for all members to celebrate being a part of our fantastic community.

 

Life Is Sweet is our annual in-house same sex partner competition designed to be accessible for all experiences and fitness levels with an emphasis on fun and inclusivity. The workouts are accessible for all members while still providing a challenge for the more advanced.

 

- 'Life Is Sweet' @ CrossFit Leeds on Saturday 27th April 2019 from 9am - 5pm

- All members welcome and encouraged to enter

- Teams consist of two members of the same sex

- Two categories of competition - Male pairs and Female pairs

- £20 per Team Entry

- After Party on the Saturday night!

 

Team registration is now open on the following link

 

Spaces are limited. Registration closes on Monday 8th April.

 

Please speak to any of the coaches or drop Mike a message if you have any questions or would like assistance finding a partner.

 

Today's Training

RoWoD at 9am

Row, Ski or Bike

5 rounds:
1 min Steady (Recovery Pace)
1 min Medium (5k pace)
1 min Hard (2K pace)

 

Rest 5 minutes

 

12 rounds:
30 seconds On/30 seconds Off

 

CrossFit at 10 and 11am

Saturday Sickener

 

For time:

Run 800m

 

3 rounds:

12 DB Power Cleans 2 x 20/15kg

12 Tuck Ups

 

Run 400m

 

3 rounds:

12 DB Thrusters 2 x 20/15kg

12 Pull Ups

 

Run 400m

 

3 rounds:

12 Burpees

12 Box Jumps 24/20"

 

Run 800m

 

Time Cap = 30 minutes

 

Strength Training at 5pm

Coaches Choice!

 

Endurance Training at 6pm

40 minute AMRAP:
4 DBall Over the Shoulder
8 DBall Squats
12 Burpee Box Step Ups
150m Run
100m Farmer's Carry
 

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

20mins:
Segment Snatch x3 @55-70%

 

20mins:
Segment Clean + Jerk x2 @55-70%

 

Clean Stiff-Leg Pull
4x5 - Moderate weight to focus on technique

 

 

Friday 5th April 2019

Today's Training

CrossFit

Every 2 minutes x 7
3 Push/Split Jerks

 

Pause 2 seconds in receiving position on every rep.
Bar can be taken from the floor or the rack
For strength/power work across at around 65-75% 1RM. Go lighter for technical development.


 

For time:
30 Shoulder to Overhead 50/35kg
30 Sit Ups
30 Front Rack Lunges 50/35kg
30 Sit Ups
30 Deadlifts 50/35kg
30 Sit Ups

 

Time Cap = 11 minutes

 

Barbell Club at 6pm

Tempo Front Squat
4x5 (3, 2, 1) @55-60%

 

15mins:
Deadlift + Clean + Halt Clean x2 @50-70%

 

Strength Training at 7pm

Legs

A) Deadlift 5 x 5
Rest 2-3 minutes between sets

 

B) 3 sets:
DB Goblet Squat x 10
Single Leg KB RDL x 5 each leg
Rest 60 seconds between exercises

 

C) EMOM9 (3 rounds):
1) 30 seconds (Jumping) Lunges
2) 30 seconds Banded Glute Bridge
3) 30 seconds Sit Ups


Endurance Training at 8pm

Ski, Row and Bike Set Up, Technique and Pacing


"Acid Bath"
 
For time:
500m Ski erg
500m Row
1000m Bike erg
 
 
 
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