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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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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



- 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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