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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 14th August 2019

Today's Training

CrossFit

Build to a 3RM Hang Squat Clean + Shoulder to Overhead

- This can also be done as 3RM Squat Snatch if preferred.

 
Partner WOD
In pairs with only one person working at once complete AMRAP in 15 minutes:
40 Shoulder to Overhead 60/40kg
40 V-Sits
60 Hang Power Cleans 60/40kg
40 Burpees
80 Deadlifts 60/40kg
40 Pull Ups
 

Barbell Club at 6pm

15mins:
Hang Power Snatch x2 @65-75%

 

15mins:
Hang Power Clean x2 @65-75%


Strength Training at 7pm

Back Squat - Build to a 3RM for the day

 

4 sets:
Front Rack Lunge x 6 reps each leg
Russian Swing x 12 reps
Rest 60 seconds between exercises

 

400m Heavy Carry
- Use Sandbag/Dball/Kettlebells
- Aim to complete the 400m in 5-8 sets and under 8 minutes.


 

Endurance Training at 8pm

AMRAP 30:
DB man makers*

*Every 3 mins perform:
150m run
5 strict chin ups
 
 
 

Tuesday 13th August 2019

Today's Training

Movement Development - Running

Coaching will be on running technique, efficiency and pacing.

 

On 0 minutes

Run 1 mile @ 100% effort

 

On 12 minutes

Every 3 minutes x 5:

Run 400m @ around your 1 mile pace

 

If your 1 mile takes longer than 9 minutes, miss the 1st 400m interval and do 4 total reps starting at 15 minutes.

 

Barbell Club at 8pm

Barbell OH Reverse Lunge 4x5 each leg

 

20mins:
Power Jerk x3 @70-80% - pause for 3s in catch



Gymnastics at 8pm

Handstand Press Ups
Our August gymnastics sessions will be focussed on developing the strength and positions to improve your Handstand Press Ups. These sessions are suitable for all abilities and experiences.
 
 
 
 

Monday 12th August 2019

Today's Training

CrossFit

IWT

 

Every 4 minutes x 3
15 Heavy Russian Swings

Row, Ski or Bike 60 seconds @ 85-90% effort (Hard but not all out)

 

Rest 5 minutes

 

Every 4 minutes x 3
15 KB Goblet Lunges
Row, Ski or Bike 60 seconds @ 85-90% effort (Hard but not all out. Choose a different option to before)

 

Rest 5 minutes

 

6 minutes for quality:
5 Strict Pull Ups/Ring Rows

10 Press Ups

15 Strict Sit Ups

 

 

Barbell Club at 6pm

Depth Jump from low box 5x3

 

15mins:
High Hang Snatch + Hang Snatch x2 @65-75%

 

Hang Snatch Pull 4x3 @75-85%

 

Strength Training at 7pm

Shoulder Press - Build to a 3RM for the day
3 x 2 @ 90% of above

 

3 sets:
Push Press x 10 reps
Bent Over Row x 10 reps each arm
Rest 60 seconds between exercises

 

EMOM8:
1) 30 seconds Slow N Grow Pull Ups/Ring Rows
2) 30 seconds Renegade Rows

 


Endurance Training at 8pm

Partner WOD
EMOM 40 for max reps (8 rounds):
1) Burpee partner jumps (partner in plank)
2) Pull ups (partner in dead hang)
3) Wall balls (partner in wall sit)
4) Cal row/ski/bike (partner in KB front rack hold)

5) Rest


1 person does the holds for 1 full round while the other person does working movements for 1 full round then they swap.

Moving partner can only accumulate reps while their partner is the designated hold position.

 

 

Saturday 10th August 2019

Today's Training

RoWoD at 9am

Row, Ski or Bike

 

40 On/20 Off x 12 (<5K Pace)
Rest 3 minutes
40 On/40 Off x 8 (<2K Pace)
Rest 3 minutes
40 On/80 Off x 6 (Fast)



CrossFit at 10 and 11am

Saturday Sickener

 

Partner WOD
You Go, I Go - 30 minute AMRAP:
15/12 Calorie Row, Ski or Bike
15 Burpees
15 Pull Ups
15/12 Calorie Row, Ski or Bike
15 Thrusters 30/20kg
15 Curls 30/20kg
15/12 Calorie Row, Ski or Bike
15 KB Swings 24/16kg
15 KB Lunges 24/16kg
15/12 Calorie Row, Ski or Bike
15 Wall Ball 20/14lb, 10/9'
15 Med Ball Sit Ups 20/14lb


 

Strength Training at 5pm

Coaches Choice!


Endurance Training at 6pm

 AMRAP 8:
16 plate GTOH
8 burpee plate jumps


(REST 3 MINS)


AMRAP 8:
16 wall balls
8 press ups


(REST 3 MINS)


AMRAP 8:
16 medball lunges
8 cal row/ski/bike

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

Bounding 4x20m

 

Jump Squats 4x3 - pause in landing - light or no weight

 

20mins:
Snatch* x2 @65-75%

 

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

 

*Must pause in the catch for Snatch and Clean + Jerk

 

 

Friday 9th August 2019

Today's Training

CrossFit

Every 90 seconds x 10:
1 Squat Clean Thruster + 1 Hang Squat Clean + 1 Shoulder to Overhead

 

- For technical development work across at a medium load.
- For experienced lifters, work across at a medium to heavy load (around 60-70% 1RM Clean and Jerk)

 
 

For time:
3 rounds:
6 Hang Power Cleans 60/40kg
12 V-Sits


3 rounds:
6 Shoulder to Overhead 60/40kg
12 Tuck Ups


3 rounds:
6 Thrusters 60/40kg
12 Sit Ups

 

Time Cap = 11 minutes

 
 

Barbell Club at 6pm

Box Jump 4x3

 

15mins:
High Hang Clean - Work up to heavy double

 

Tempo Front Squat - Work up to heavy set of 5 (3, 2, X)

 

Strength Training at 7pm

4 sets:
DB Step Up x 5 each leg (all 5 on one leg then 5 on the other)
Good Morning x 8
Rest 60-90 seconds between exercises

 

4 sets:
Tempo RDL x 5 @ 52X2
Rest 2 minutes

 

EMOM9:
1) 30 seconds Goblet Squats
2) 30 seconds High Box Jumps
3) 30 seconds DBall/Sandbag Bear Hug


Endurance Training at 8pm

EMOM 30:
1) 20 KB SDHP
2) 1 round of cindy
3) 20/15 cal row/ski/bike
4) 1 round of DB DT
5) 200m run
6) REST

 

 

 
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