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Location + Timetable
CrossFit Leeds
The Forge
Unit 8 Kirkstall Ind. Park
Kirkstall
Leeds
LS4 2AZ
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Saturday 17th August 2019
Today's Training
RoWoD at 9am
Row, Ski or Bike
In pairs complete max distance in 9 minutes
(Switch every 90 seconds - 3 each)
Rest 2 minutes
In pairs complete max distance in 9 minutes
(Switch every 45 seconds - 6 each)
Rest 2 minutes
In pairs complete max distance in 6 minutes
(Switch as you wish)
Rest 2 minutes
In pairs complete max distance in 6 minutes
(Switch as you wish)
CrossFit at 10 and 11am
Saturday Sickener
30 minute AMRAP:
30/24 Calorie Row, Ski or Bike
30 Sit Ups
30 DB Lunges (1 OH/1 Rack) 2 x 15/10kg
150m Sandbag Run 30/22.5kg
15 Toes to Bar
15 DB Ground to Overhead 2 x 15/10kg
Strength Training at 5pm
Coaches Choice!
Endurance Training at 6pm
For max reps:TABATA (8 x 20 secs work/10 secs rest)
1) Mountain climbers
2) Squat jumps
3) KB snatches
4) Tuck ups
5) Crash mat running
Complete 1 full tabata movement before moving onto the next
Sunday Sessions
No Hill Sprints this week due to the Ed Sheeran concert being on at Roundhay Park
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 @70-80%
20mins:
Clean + Jerk x2 @70-80%
*Must pause in the catch for Snatch and Clean + Jerk
Friday 16th August 2019
Today's Training
CrossFit
Pause Squat 5 x 5
- Front or Back Squat
- Work around 65-70% 1RM
15-30-45 reps for time:
Wall Ball 20/14lb, 10/9'
KB Swing 24/16kg
Time Cap = 11 minutes
Barbell Club at 6pm
Box Jump 4x3
15mins:
High Hang Clean + Hang Clean x2 @65-75%
Tempo Front Squat 4x3 (20X1) @70-80%
Strength Training at 7pm
Every 3 minutes x 5 rounds:
1) Bench Press x 6 @ 75-80% 1RM
2) 10 KB Z-Press + 30 second Weighted Plank
3) Single Arm Row x 12 each arm
Endurance Training at 8pm
Every 2 mins for 32 minutes (4 rounds):
1) 300m run
2) 300/250m row
3) 300/250m ski
4) 1km/800m bike
Thursday 15th August 2019
Today's Training
CrossFit
2 rounds for max Calories
In 6 minutes:
Run 400m
20 Burpee Box Jumps 24/20"
Max Calorie Row
Rest 2 minutes
In 6 minutes:
Run 800m
20 DB Snatch 30/20kg
Max Calorie Ski or Bike
Rest 2 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) Pistol Squats
2) Bar Muscle Ups
3) Hollow to Arch Rolls
4) Handstand Press Ups
Wednesday 14th August 2019
Today's Training
CrossFit
Build to a 3RM Hang Squat Clean + Shoulder to Overhead
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
