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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park

Kirkstall

Leeds

LS4 2AZ

Timetable and Opening Times

 

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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)

- This can also be done as 1 Power Snatch + 1 Hang Power Snatch + 2 Overhead Squats
 
 
2 rounds for time:
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

Max out!

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

Gymnastics Skill - Rope Climbs

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

Our July gymnastics sessions will be focussed on developing the strength and positions to improve your skills on the pull up bar, including kipping and butterfly pull up variations.
 
 
 
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