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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Thursday 28st September 2017

Today's Training

Gymnastics Skills - 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.


If you are competent with rope climbs work through 5 sets of:

1-3 Rope Climbs (Any variation of L-sit, Legless, Regular).


12 minute AMRAP:

15 Box Jumps 24/20"
15 Toes to Bar
15 Russian Swings 32/24kg

Gymnastics @ 8pm

September Gymnastics sessions will focus 30 minutes on Pistols and 30 minutes on Handstand Press Ups.



Wednesday 27th September 2017

Today's Training

7 Sets:

1 Power Clean +  2 Hang Squat Cleans


For technical focus, work across at a weight that allows development of technique and key positions.

For experienced lifters, start around 65% 1RM Squat Clean and build the weight across sets.

Aim to work up to heavier than last week.


Partner WOD

In pairs with only one person working at once complete:

35 Thrusters 60/40kg

35 Chest to Bar Pull Ups

25 Thrusters 60/40kg

25 Chest to Bar Pull Ups

15 Thrusters 60/40kg

15 Chest to Bar Pull Ups


Endurance Training @ 8pm

"The Hack Test"

Max Calorie Assault Bike in 30 minutes

Every 5 minutes complete 200m Run + 10 Burpees



Tuesday 26th September 2017

Today's Training

Strict Ring Muscle Ups or Strict Pull Ups 5 x 3-5 reps

Use an appropriate variation depending on your current strength.

Before working Muscle Ups and their progressions it is important to have developed the strength to do at least 3 Pull Ups and 3 Ring Dips (even more is better!).


The following variations are increasing in difficulty and can be used for Muscle Ups and Pull Ups.

- Feet assisted Muscle Up/Pull Up

- Partner Assisted Muscle Up/Pull Up

- Muscle Up/Pull Up

- Weighted Muscle Up/Pull Up


If you can currently do 0-4 Pull Ups and are looking to spend some extra training time increasing your Pull Up strength, we have created a programme that you can follow here.


2 rounds for max reps

In 3 minutes complete:

Run 400m

Max Handstand Press Ups


Rest 1 minute


In 3 minutes complete:

Run 400m

Max Alternating DB Snatch 30/20kg


Rest 1 minute


Competition Training

For time:

3 rounds:
5 Clean and Jerk 65/45kg

5 Burpee Bar Jumps


3 rounds:

3 Clean and Jerk 80/55kg

7 Burpee Bar Jumps


3 rounds:

1 Clean and Jerk 95/65kg

9 Burpee Bar Jumps


No rest between WODs. Once you complete the first 3 rounds move straight onto the next one.

Use 1 Barbell and change your own plates.

For scaling use 60/75/90% 1RM



Monday 25th September 2017

Today's Training

Back Squat 5 x 3

Work across at around 90% 5RM

Rest 2-3 minutes between sets


For time:

20 Burpee Plate Jumps

30 KB Swings 32/24kg

40 Overhead Lunges 20/15kg

Row 600/500m


Time Cap = 10 minutes

Compare to 26th September 2016


Endurance Training @ 8pm

Row 5k

Work through the 5000m at the following intensities:

0-1000m: 2 x 100m Steady/400m Fast

1000-2000m: 2 x 200m Steady/300m Fast

2000-3000m: 2 x 300m Steady/200m Fast

3000-4000m: 2 x 400m Steady/100m Fast

4000-5000m: 500m Steady/500m Fast



Saturday 23rd September 2017

Today's Training

Saturday Sickener!

3 rounds for time:
Run 400m
25 Back Squats 30/20kg
Row/Ski 400m or Assault Bike 1km
25 Curls 30/20kg

Run 400m

25 Push Press 30/20kg

Row/Ski 400m or Assault Bike 1km


Time Cap = 40 minutes

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.


11am Leeds Barbell Club


11am Sunday Social



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