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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Friday 29th March 2019

Today's Training


Every minute on the minute for 15 minutes:
1) 30 seconds Muscle Ups/Pull Ups/Ring Rows
2) 30 seconds Press Ups/Handstand Press Ups
3) 30 seconds V-Sits/Tuck Ups/Sit Ups

For time:

400m Run
20 Single Arm DB Overhead Lunge 30/20kg
100 Double Unders
20 Single Arm DB Overhead Lunge 30/20kg
400m Run
Time Cap = 8 minutes to set off on final 800m Run (If you have not completed the second set of 20 Lunges by 8 minutes, leave any remaining reps and set off on your last run).

Barbell Club at 6pm

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


Deadlift + Clean + Halt Clean x2 @50-60%


Strength Training at 7pm

A) Dead Stop Deadlift 5RM

Pull each rep from a dead stop.

B) Max set of Unbroken Press Ups
Maintain straight line from heels to head throughout the whole set as well as every rep.
Chest and hips to floor and full lockout of arms on every rep.
You can pause in the top position but cannot deviate from straight body position to aid recovery.

Endurance Training at 8pm

6 rounds for time:
21 cal ski
15 DB hang squat cleans
9 toes to bar

Thursday 28th March 2019

Today's Training


Rope Climbs

Coaching will be focussed on Rope Climbs and their various progressions.

We recommend bringing a spare pair of long socks for rope climbs to protect your shins from rope burns.



Every minute on the minute for 15 minutes:
1) Max Calorie Row, Ski or Bike
2) 15 KB Swings 28/20kg
3) 15 Box Jumps (step down) 24/20"


- Score is total Calories across all 5 rounds
- If you fail to make reps of KB Swings or box jumps in any minute, score resets to zero!!!

- Compare to 31st January 2019


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) Slow N Grow Pull Ups

2) Dips

3) V-Sits

4) Handstand Walks



Wednesday 27th March 2019

Today's Training


Every 2 minutes x 8

Squat Clean + Shoulder to Overhead x 3 reps


Squat Snatch x 3 reps


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

Partner WOD
In pairs and alternating couplets complete AMRAP in 15 minutes:
6 Hang Power Clean 60/40kg + 12 Single Leg V-Sits
6 Front Rack Lunges 60/40kg + 12 Lateral Bar Jumps
6 Shoulder to Overhead 60/40kg + 6 Burpees

Barbell Club at 6pm

Hang Snatch x3 @60-70%


Hang Clean + Jerk x2 @60-70%

Strength Training at 7pm

A) Pause Bench Press - Build to a 5RM

Pause for 1 second in the bottom position on each rep.

Bottom position should have the bar in contact with the body but not resting.

B) Max Russian Swings in 2 minutes

This can be done with 1 or 2 kettlebells.
Use as many sets as you like across the 2 minutes.
Top position should have the arms straight and horizontal to the floor.
Work with a heavy load that you can do at least 15 unbroken reps with.

Endurance Training at 8pm

Hack Special
Mix of high intensity efforts with agility, plyometrics etc.

Tuesday 26th March 2019

Today's Training

Movement Development - Dumbbell Snatch

Coaching on DB Snatch and how to appropriately change between different DB Snatch variations (Muscle Snatch, Power Snatch, Squat Snatch).

Build up to a heavy set of 3-5 reps each arm.


24 minute AMRAP:

Run 400m

10 Alternating DB Snatch

10 DB Goblet Squats

10 Toes to Bar


No prescription on weights. Use a heavy and challenging DB weight provided technique, position and control can be maintained.

As a guide, use a weight a little lighter than the heaviest weight you work up to in the first part of today's class.



Barbell Club at 8pm

S-A DB Rack Carry
3x20m each side - Moderate/Heavy weight


Halt Jerk x3 @50-60%
*Pause in dip and in catch

Gymnastics at 8pm

Ring Muscle Ups

Our March gymnastics sessions will be focussed on developing the strength and positions to progress towards or improve your Ring Muscle Ups.

Monday 25th March 2019

Today's Training


Every 2 minutes x 5:
6 Deadlifts
Aim to work across all 5 sets at 65-75% 1RM
Rest 5 minutes
Every 2 minutes x 5:

30 seconds Press Ups/Strict Handstand Press Ups

Rest 5 minutes

3 rounds for Max Reps:
40 seconds On/20 seconds Rest

Row, Ski or Bike Calories


Alternating Box Step Ups 24/20" (R+L equals 1 rep)



Barbell Club at 6pm

Snatch Stiff-Leg Pull
3x5 - Moderate weight to focus on technique


Deadlift + Snatch + Halt Snatch x2 @50-60%


Strength Training at 7pm

Testing Week


A) Pause Back Squat - Build to a 5RM

Pause in a dead stop in your bottom position for 2 seconds on every rep.

B) Max set of unbroken Strict Pull Ups

Start each rep from a pause dead hang.

No bending at the hips.

Scale to Banded Pull Ups or Ring Rows

Endurance Training at 8pm

PARTNER WOD- alternating rounds
10 rounds (5 each):
12/9 cal Row, Ski or Bike
12 box jump overs
12 Alternating DB Snatch
150m run
(Perform each round @ 100% effort)



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