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Today's Training
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Location + Timetable
CrossFit Leeds
The Forge
Unit 8 Kirkstall Ind. Park
Kirkstall
Leeds
LS4 2AZ
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Saturday 27th July 2019
Today's Training
RoWoD at 9am
Row, Ski or Bike
3 minutes On/1 minute Off x 4
Rest 3 minutes
90 seconds On/90 seconds Off x 4
Rest 3 minutes
30 seconds On/45 seconds Off x 4
CrossFit at 10 and 11am
Saturday Sickener
Partner WOD
In pairs with only one person working at once complete:
100/80 Calorie Row, Ski or Bike
50 Sit Ups
50 DB Thruster 2 x 20/15kg
50 Toes to Bar
50 DB Burpee Box Step Overs 2 x 20/15kg
50 Toes to Bar
50 DB Thruster 2 x 20/15kg
50 Sit Ups
100/80 Calorie Row, Ski or Bike
Time Cap = 36 minutes
Strength Training at 5pm
Coaches Choice!
Endurance Training at 6pm
5 rounds:12 cal AB/bike erg sprint @ 100%
6 D-ball to shoulder
6 D-ball squats
(REST 1 MIN)
12 cal ski sprint @ 100%
60 secs plank hold
(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
Bounding 4x20m
Pause Wall Balls 3x8
20mins:
Snatch* x2 @60-70%
20mins:
Clean + Jerk* x2 @60-70%
*Must pause in the catch for Snatch and Clean + Jerk
Friday 26th July 2019
Today's Training
CrossFit
Every 90 seconds x 10:
1 Power Clean + 1 Hang Power Clean + 2 Shoulder to Overhead
- For technical development work across at a medium load.
- For experienced lifters, work across at a medium to heavy load (around 75% 1RM)
25 Burpees Over the Bar
25 Hang Power Cleans 70/50kg
Barbell Club at 6pm
Box Jump 4x3
15mins:
High Hang Clean x3 @50-65%
Tempo Front Squat 3x5 (3, 2, X) @50-60%
Strength Training at 7pm
4 sets:
Front Rack Lunge x 5 each leg (all 5 on one leg then 5 on the other)
Russian Swing x 10
Rest 60-90 seconds between exercises
4 sets:
Tempo KB Squat x 5 @ 52X2 (1 or 2 KBs)
Rest 2 minutes
EMOM9:
1) 30 seconds KB RDL
2) 30 seconds Calf Raises
3) 30 seconds DBall/Sandbag Bear Hug
Endurance Training at 8pm
2 min max wall balls
REST 4 MINS
EMOM 15:
1) 40-50% 2 min max wall ball reps
2) 15 medball sit ups
3) 50-75 double unders
Thursday 25th July 2019
Today's Training
CrossFit
Movement Development - Kettlebells
Coaching will be on movement quality, technique and efficiency for kettlebell cleans, jerks and snatches.
30 minute AMRAP:
10 Press Ups/HSPUs
10 Single Arm KB Clean and Jerk or Snatch (R)
Run 200m
10 Hollow Leg Lifts
10 Single Arm KB Clean and Jerk or Snatch (L)
10 Cal Row, Ski or Bike
Gymnastics at 7pm
Full Body Gymnastics Coaching and Conditioning
Every 90 seconds x 5 rounds:
30-45 seconds work per station focussing on technique and position.
1) Rope Climbs
2) Wall Climbs
3) Box Jumps
4) L-Sit
Wednesday 24th July 2019
Today's Training
CrossFit
Deadlift - Build to a 3RM for the day
Team WOD
In teams of 2 or 3:
Row 5000m or Ski 4000m
Switch every 20 strokes
Barbell Club at 6pm
15mins:
Block Power Snatch x2 @50-65%
15mins:
Block Power Clean x2 @50-65%
Strength Training at 7pm
4 sets:
DB Chest Press x 10
Max set Pull Ups (Regular/Weighted/Assisted - aim for around 5-8 reps on first set)
Rest 60-90 seconds between exercises
4 sets:
Tempo Pendlay Row x 5 @ 52X2
Rest 2 minutes
EMOM9:
1) 30 seconds Dips
2) 30 seconds (weighted) Front Leaning Rest
3) 30 seconds Barbell Curls
Endurance Training at 8pm
Every 8 mins x 4:
800m run
400m row/ski
20 KB swings
Tuesday 23rd July 2019
Today's Training
Coaching will be on the technique, strength and progressions to develop different variations of quality Rope Climbs.
Alternatively for gymnastic strength development you can work through the following:
Every 2 minutes x 5 (20 minutes):
1) 1 set Rope Climbs (any variation)
2) 1 set Handstand variation (Holds/Walks/Press Ups)
15 minute AMRAP:
45 Overhead Lunges 20/15kg
30 seconds Hanging L-Sit (Watch video demo)
15 Burpee Plate Jumps
- The 30 second L-sit doesn't need to be unbroken and can be accumulated over a few sets.
Barbell Club at 8pm
Seated Plate Raises 3x10
OH Split Squats 3x8 each leg
20mins:
Squat Jerk x3 @50-60%
Gymnastics at 8pm
Kipping/Butterfly Pull Ups and Bar Strength
