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Location + Timetable
CrossFit Leeds
The Forge
Unit 8 Kirkstall Ind. Park
Kirkstall
Leeds
LS4 2AZ
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Friday 18th January 2019
Today's Training
CrossFit
4 rounds for time:
20 Box Jumps 24/20"
20 Toes to Bar
Time Cap = 11 minutes
Barbell Club at 6pm
15mins:
Drop to Split x3 @50-60%
15mins:
Halt Split Jerk x3 @60-70%
Strength Training at 7pm
Dynamic Effort Upper
A) Every 90 seconds x 4
5-8 Plyo Push Ups
- Focus on speed and power
- Don't go to failure
- Speed should be maintained across all sets and reps
- If you can't do more than 20 good proper press ups, work 5-8 Single Rep press ups at an angle that allows you to move with perfect form and constant speed on every rep.
B) 5 sets:
Bench Press x 3 @ 70% 1RM, 30X1 Tempo
Single Arm KB Row x 8
Rest 60-90 seconds between exercises
For the Bench Press do a 3 second controlled descent then accelerate the bar to lockout as fast as you can while maintaining body position.
C) EMOM9:
1) KB Strict Press x 8-12
2) 30 seconds Overhead Weighted Sit Ups
3) 30 seconds Banded Pull Aparts
Endurance Training at 8pm
1) 20 KB swings
2) 20 Goblet squats
3) 20/15 cal row/ski/AB
4) 20 burpees
Thursday 17th January 2019
Today's Training
CrossFit
If you are competent with Headstands and HSPUs, work through the following focussing on quality:
Every 2 minutes x 5 (20 minutes):
1) 1 set Headstand/Handstand Variation (Headstand Holds/Leg Raises or Handstand Holds/Press Ups/Walks)2) 1 set Strict Pull Ups
20/15 Calorie Row, Ski or Bike
20 SA OH Walking Lunges 20/15kg (10 each arm)
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) Bar Muscle Ups
2) V-Sit/Straddle Sit Hold
3) Bar/Ring Dips or Press Ups
4) Single Leg Jumps
Wednesday 16th January 2019
Today's Training
CrossFit
In pairs and alternating rounds get as far up the ladder as possible in 15 minutes
1-2-3-4-5-etc reps of:
Squat Clean Thrusters 40/30kg
Pull Ups
Partner A does 1 Squat Clean Thruster + 1 Pull Up
Partner B does 2 Squat Clean Thrusters + 2 Pull Ups
Partner A does 3 Squat Clean Thrusters + 3 Pull Ups
etc.
No dumping the barbell. Work on linking reps and efficiently cycling the barbell.
Barbell Club at 6pm
15mins:
Segment Snatch x2 @60-70%
15mins:
Segment Clean + Halt Jerk x1 @60-70%
Strength Training at 7pm
A) Every 2 minutes x 5 (20 minutes):
1) Deadlift x 6 @ 70% 1RM
2) KB Rack Lunge x 8 (medium-heavy)
B) Every 90 seconds x 3
1) Landmine Squat x 8
2) KB Single Leg RDL x 5 each leg
3) 30 seconds Banded Glute Bridge
C) 400m Heavy Front Loaded Carry
- Use Sandbag/Dball/Kettlebells
- Aim to complete the 400m in 5-8 sets and under 8 minutes.
Endurance Training at 8pm
AMRAP 40:
20 double unders
20 SA DB Hang Power Clean + Shoulder to Overhead
20 toes to bar/v-sits/tuck ups
200m run
Add 20 double unders each round!
Tuesday 15th January 2019
Today's Training
8 minute AMRAP:
1 legless Rope Climb 12'
8 Pistol Squats (Pistol scaling options )
15 Sit Ups
Rest 3 minutes
8 minute AMRAP:
12 Calorie Row, Ski or Bike
12 Tuck Ups
Rest 3 minutes
8 minute AMRAP:
16 Single Arm DB Clean and Jerk 25/17.5kg (8 each arm)
8 Burpees
Score is total reps accumulated across all 3 workouts. 1 round of each individual workout is 24 reps.
Barbell Club at 8pm
15mins:
High Hang Clean x2 @60-70%
15mins:
Segment Hang Clean x2 @60-70%
Gymnastics at 8pm
Pull Ups/Toes to Bar/Bar Muscle Ups
Monday 14th January 2019
Today's Training
CrossFit
Every 2 minutes x 4 rounds (16 minutes)1) 10 Back Squats @ 65-70% 1RM
2) 30 seconds Press Ups (any variation)
In 12 minutes:
Run 1 mile
in remaining time complete AMRAP...
8 KB Swings 28/20kg
8 KB Squats 28/20kg
8 Burpees
Barbell Club at 6pm
15mins:
High Hang Snatch x2 @60-70%
15mins:
Segment Hang Snatch x2 @60-70%
Strength Training at 7pm
Pause in a dead stop at the shoulder on every rep
then perform 3 x 3 @ 90% of above.
B) 4 sets:
C) EMOM9:
1) DB Flyes x 10
2) 30 seconds Banded Triceps Pushdown
3) 30 seconds Weighted Front Leaning Rest
Endurance Training at 8pm
Teams of 3:
3km row (switch every 150m)
150 air squats (switch every 10)
3km ski (switch every 150m)
150 DB push press (switch every 10)
3km run (switch every 150m)
