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Location + Timetable
CrossFit Leeds
The Forge
Unit 8 Kirkstall Ind. Park
Kirkstall
Leeds
LS4 2AZ
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Monday 24th September 2018
Today's Training
CrossFit
1) Front Rack Lunge x 4
2) KB Swing x 10
"Steam Engine"
2 rounds for max reps:
2 minutes on/1 minute off
Row (Calories)
Burpee Box Jump 24/20"
Compare to 4th June 2018
Barbell Club at 6pm
35mins:
Clean - Work up to heavy single
Strength Training at 7pm
Push Press - Build to a 1RM
3 x 5 @ 75% (AMRAP on final set)
3 sets:
Landmine Press x 8-12
Strict Pull Up/Ring Row x 8-12
Press Ups x 8-12
Rest 2 mins
Finisher
60 second Straight Arm (Weighted) Plank
Endurance Training at 8pm
Partner WOD
In pairs and alternating exercises complete 20 rounds:
150m row/ski
15 wall balls
15 KB swings
Saturday 22nd September 2018
Today's Training
RoWoD at 9am
60 seconds On/30 seconds Off x 5
Rest 3 minutes
60 seconds On/60 seconds Off x 5
CrossFit at 10 and 11am
15 Med Ball Sit Ups 20/14lb
Compare to 21st April 2018
Strength Training at 5pm
Endurance Training at 6pm
400m run
60 secs plank hold
400m ski
60 secs farmer's hold
400m row
60 secs front rack KB hold
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
11:30am Barbell Club
25mins:
Pull + Snatch - Work up to heavy single
20mins:
Pull +Clean + Jerk - Work up to heavy single
Clean Pull 5x3 @100-110%
Friday 21st September 2018
CrossFit
Every 90 seconds x 8
1 Power Clean + 1 Jerk
Work sets at 70-100% 1RM
"Jackie"
For time:
Row 1000m
50 Thrusters 20/15kg
30 Pull Ups (Scale to Jumping Pull Ups)
Time Cap = 12 minutes
Compare to 18th December 2017
Barbell Club at 6pm
20mins:
Snatch Pull 5x3 @100-105%
15mins:
Snatch 5x2 @75-80%
Strength Training at 7pm
Deficit Deadlift 4 x 4
- Stand on a 20kg plate
- Pull each rep from a dead stop
- Work across at around 70-75% 1RM
3 sets:
Bent Over Row x 8-12
DBall Clean x 4-6
Pull Ups x 5-10
Rest 2 minutes
Finisher:
200m DBall/Sandbag Front Loaded Carry
Endurance Training at 8pm
8 rounds for time:
4 strict pull ups
8 strict ring dips/press ups
16 Calorie AB/row/ski
32 Russian Swings
Thursday 20th September 2018
Today's Training
CrossFit
Every minute on the minute for 6 minutes:
6 KB Snatch/Clean and Jerk
Rest 3 minutes
Every 2 minutes x 6:
6 Swings + 6 Cleans + 6 Push Press/Jerk + 6 Rack Lunges
Gymnastics at 7pm
Full Body Gymnastics Coaching and Conditioning
Every minute on the minute for 30 minutes:
20-30 seconds work per station focussing on technique and position.
1) Shoot Throughs
2) Plyo Jumps
3) Ring Press Ups/HSPUs
4) Slow N Grow Pull Ups
5) Front Leaning Rest
6) Rest
Wednesday 19th September 2018
Today's Training
CrossFit
In pairs complete AMRAP in 30 minutes:
Run 150m each
20 Synchro SA DB Hang Clean and Jerk 20/15kg
20 DB Squats 2 x 20/15kg
Run 150m together
30 Calorie Row, Ski or Assault Bike
30 Synchro Single Arm DB OH Lunges 20/15kg
Barbell Club at 6pm
20mins:Split Jerk - Work up to heavy double
15mins:
Split Jerk 5x1 @80-90% of above
Strength Training at 7pm
BB Reverse Lunge 5 x 3 each leg3 sets:
Good Morning x 8-12
Weighted Sit Up x 8-12
KB Russian Swing x 8-12
Rest 2 minutes
Finisher:
100 Banded Hip Thrusts
Endurance Training at 8pm
EMOM 10:
1) 15/12 cal row
2) 15 burpees over the rower
REST 3 MINS
EMOM 5:
50 double unders
REST 3 MINS
EMOM 10:
1) 200m run
2) 20 KB swings
