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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
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Saturday 7th September 2019
Today's Training
RoWoD at 9am
Row, Ski or Bike
2 minutes On/45 seconds Off x 6
Rest 3 minutes
1 minute On/45 seconds Off x 3
Rest 3 minutes
30 seconds On/30 seconds Off x 6
CrossFit at 10 and 11am
Saturday Sickener
For time:
Run 800m
15 Burpee Box Jumps 24/20"
Run 400m
30 KB Swings 28/20kg
Run 400m
15 Burpee Muscle Ups or 30 Burpee Pull Ups
Run 400m
30 KB Swings 28/20kg
Run 400m
15 Burpee Box Jumps 24/20"
Run 800m
Time Cap = 30 minutes
Strength Training at 5pm
Coaches Choice!
Endurance Training at 6pm
10 Russian KB swings
10 press ups
10 pull ups/ring rows/5 strict pull ups
REST 3 MINS
EMOM 10:
1) 15/12 cal row/ski/bike
2) 20 KB Goblet squats
REST 3 MINS
3 rounds for time:
10 Russian KB swings
10 press ups
10 pull ups
15/12 cal row/ski/bike
20 KB Goblet squats
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
Jump Squats 4x3 - pause in landing - light or no weight
30mins:
Hang Snatch - Work up to heavy single
30mins:
Hang Clean + Jerk - Work up to heavy single
Friday 6th September 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)
For time:
Row 1000m
30 Thrusters 40/30kg
30 Toes to Bar
Time Cap = 11 minutes
Barbell Club at 6pm
30mins:High Hang Clean - Work up to heavy double
Strength Training at 7pm
4 sets:
DB Step Up x 6 each leg (all 6 on one leg then 6 on the other)
Good Morning x 10
Rest 60-90 seconds between exercises
4 sets:
Tempo RDL x 5 @ 52X2
Rest 2 minutes
EMOM9:
1) 30 seconds Goblet Squats
2) 30 seconds High Box Jumps
3) 30 seconds DBall/Sandbag Bear Hug
Endurance Training at 8pm
Max Out!
2 min max cal bike
REST 4 MINS
EMOM 15:
1) 40% 2 min max cal bike
2) 10-15 PVC pipe sit ups
3) 150m run
Thursday 5th September 2019
Today's Training
CrossFit
Movement Development - Ski Erg and Bike Erg
Coaching will be on movement quality and efficiency on the Concept2 Ski-erg and Bike-erg, including how to appropriately adapt pace, resistance and stroke rate/RPM depending on the workout.
3 rounds for max reps:
1 minute Calorie Row
Rest 1 minute
1 minutes Calorie Ski
Rest 1 minute
1 minutes Calorie Row
Rest 1 minute
1 minutes Calorie Bike
Rest 1 minute
Compare to 11th July 2019
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) Strict Pull Ups
2) Box Jumps
3) Ring Dips or Press Ups
4) V-Sits
Wednesday 4th September 2019
Today's Training
CrossFit
Back Squat
- Spotting Technique and how to safely miss a lift
- Build to a 1RM
Partner WOD
In pairs and alternating rounds complete AMRAP in 15 minutes:3 Heavy Power Cleans (use around 70-80% 1RM)
18 Wall Ball 20/14lb, 10/9'
Barbell Club at 6pm
20mins:
Hang Power Snatch + Hang Snatch - Work up to heavy single
15mins:
Hang Power Clean + Hang Clean - Work up to heavy single
Strength Training at 7pm
4 sets:
Shoulder Press x 5
Single Arm Landmine Row x 6 each arm
Rest 60-90 seconds between exercises
4 sets:
Tempo Bench Press x 5 @ 52X2
Rest 2 minutes
EMOM9:
1) 30 seconds KB Z-Press
2) 30 seconds Landmine Rotations
3) 30 seconds Banded Seated Row
Endurance Training at 8pm
Every 10 mins:1) 800m run + 50 burpees
2) 800m row + 50 DB hang clean + jerks
3) 1600m bike + 50 DB sit ups
4) 800m ski + 50 DB box step overs
