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This Week's Training

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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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Tuesday 3rd September 2019

Today's Training

Gymnastics Skill - Skin The Cat

Coaching will be on the technique, strength and progressions to learn and develop Skin The Cat in the gymnastics Rings

 

Alternatively for gymnastic strength development you can work through the following:

Every 2 minutes x 5 (20 minutes):
1) 1 minute Double Unders/Skipping Practice
2) 1 set Handstand variation (Holds/Walks/Press Ups)

 

12 minute AMRAP:
10 KB Swings 32/24kg
10 Burpees
20 Sit Ups

 

Barbell Club at 8pm

30mins:
Power Jerk - Work up to heavy single

 

Gymnastics at 8pm

Ring Skills
This month we’ll be looking at ring skills. A mix of movements to build strength, stability and coordination will be covered. As always it will be accessible and beneficial for all levels. 
 
 
 
 

Monday 2nd September 2019

Today's Training

CrossFit

IWT

 

Every 5 minutes x 3
15 Heavy Russian Swings
Run 400m @ 85-90% effort (Hard but not all out)

 

Rest 5 minutes

 

Every 5 minutes x 3
15 KB Squats
Row/Ski/Bike 90 seconds @ 90+% effort (Hard but not all out)

 

Rest 5 minutes

 

3 minutes for quality:

Press Ups/Handstand Press Ups

 

Barbell Club at 6pm

30mins:
High Hang Snatch - Work up to heavy double

 

Strength Training at 7pm

Every 3 minutes x 5 rounds:

 

1) Deadlift x 6 @ 70-75%

 

2) Elevated DB Lunge x 8 each leg + 30 second Weighted Plank

 

3) 4-6 Heavy Dball Cleans


Endurance Training at 8pm

PARTNER WOD: alternating exercises


AMRAP 30:
20/15 cal row/ski/bike
25 wall balls
75 double unders

 

Saturday 31st August 2019

Today's Training

RoWoD at 9am

Row, Ski or Bike

Max distance in 20 minutes



CrossFit at 10 and 11am

Saturday Sickener

 
For time:
Run 400m
30 DB Push Press 2 x 20/15kg
30 Sit Ups
30 Box Jumps 24/20"
30 Pull Ups
Run 800m
30 Toes to Bar
30 Burpees
30 Sit Ups
30 DB Box Step Ups 2 x 20/15kg, 24/20"
Run 400m
 
Time Cap = 25 minutes to set off on final 400m Run


Strength Training at 5pm

Coaches Choice!

 

Endurance Training at 6pm

4 rounds:

500/400m bike sprint
12 DB thrusters
200m run

REST 2 MINS

250/200m ski sprint
4 lengths seal walks

REST 2 MINS
 

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

10mins:
Bounding - 3 jumps for max distance

 

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

 

25mins:
Snatch x2 @75-85%

 

25mins:
Clean + Jerk x2 @75-85%

 

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

 

 

Friday 30th August 2019

Today's Training

CrossFit

Squat 5 x 5


- Front or Back Squat
- Work around 75% 1RM

 

10 minute AMRAP:
20/15 Calorie Row, Ski or Bike
20 Burpees

 

Barbell Club at 6pm

15mins:
Max Height Box Jump

 

15mins:
High Hang Clean + Hang Clean x2 @70-80%

 

Tempo Front Squat 3x3 (20X1) @75-85%

 

Strength Training at 7pm

Every 3 minutes x 5 rounds:

 

1) Bent Over Row x 10 @ 75-80% 1RM

 

2) Single Arm KB Push Press x 10 each arm

 

3) 20 Band Triceps Pushdowns + 20 DB Curls


Endurance Training at 8pm

Death by…
10m burpee shuttle sprints



When you fail, rest 1 min then…
AMRAP 10 burpees, 10 shuttle sprints, 10 kb swings until 25 mins is complete!

 

 

Thursday 29th August 2019

Today's Training

CrossFit

2 rounds for max reps:

 

In 3 minutes complete
Run 400m
Max Burpee Pull Ups

 

Rest 1 minute

 

In 3 minutes complete
Row 450/400m
Max Press Ups

 

Rest 1 minute

 

In 3 minutes complete
Ski 450/400m or Bike 1000/900m
Max DB Overhead Lunges 2 x 20/15kg

 

Rest 5 minutes



Gymnastics at 7pm

Gymnastics Coaching and Conditioning


Every 90 seconds x 5 rounds:

30-45 seconds work per station focussing on technique and position.

1) Ring Dips

2) V-Sits

3) HS Walks/Holds

4) Box Jumps

 

 

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