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Location + Timetable
CrossFit Leeds
The Forge
Unit 8 Kirkstall Ind. Park
Kirkstall
Leeds
LS4 2AZ
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Saturday 23rd March 2019
Today's Training
RoWoD at 9am
Row, Ski or Bike
2 minutes On/1 minute Off x 5
Rest 3 mins
1 minute On/1 minute Off x 5
Rest 3 mins
30 seconds On/1 minute Off x 5
CrossFit at 10 and 11am
Saturday Sickener
30 minute AMRAP:
Run 400m
10 Press Ups
16 Tuck Ups
30/22 Calorie Row, Ski or Bike
10 DB Curls 2 x 15/10kg
16 DB Push Press 2 x 15/10kg
Run 400m
10 Burpees
16 Lunges
30/22 Calorie Row, Ski or Bike
10 DB Deadlifts 2 x 15/10kg
16 Russian Twists 1 x 15/10kg
Strength Training at 5pm
Coaches Choice!
Endurance Training at 6pm
20 cal AB/row
15 KB swings
10 HSPU/press ups
(REST 3 MINS)
AMRAP 10:
20 v-sits/tuck ups/sit ups
15 Goblet squats
10 cal ski
(REST 3 MINS)
AMRAP 5:
20 double unders
15 KB SDHP
100m sprint
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
1RM Total:
1RM Snatch + 1RM Clean & Jerk
Snatch Pull - Work up to max
Friday 22nd March 2019
CrossFit Games Open 2019
Today's CrossFit Classes will see us take on the final workout of this year's Open
It doesn't matter if you're officially registered for The Open or not, you can get in and have a crack at the workout. There are Rx, Scaled and Masters categories or you can adapt/scale the workout as necessary as you would in any other class. Every Friday throughout The Open our CrossFit Classes will run at their normal times. As part of each class your Coach will brief you on the workout and movement standards, take you through a warm up and make sure you're prepared and ready to get stuck in to your WOD.
We have taken the decision to cancel the Friday evening Open Gym, Barbell and Strength Classes from 5-8pm during The Open to allow us to use the whole gym for the evening's Open workouts. With the unknown nature of the workouts and the large numbers we usually have for the Open this will allow everyone to get their workout in and provide a single focus to create the best possible atmosphere for everyone. Apologies to anyone this causes inconvenience to. Endurance will run as normal from 8-9pm and there will be Open Gym available 8-9pm too. We have provided the Barbell Club and Strength Programmes below for anyone that wants to get them in during Open Gym or across the weekend.
Big Al will be hosting Mighty Mike live this morning at 8.30am so don't forget to tune in to our Facebook page to watch a live performance of this week's Open WOD and listen to our coaches analysis and tips.
We'd love to see as many people as possible at the box every Friday, whether it's to do the WOD or just to soak up the atmosphere, hang out with friends and support your fellow members.
Today's Training
CrossFit
Open WOD 19.5
Please see the CrossFit Games website for today's WOD
Please note there will be no Speciality Classes or Open Gym on this evening from 5-8pm. Classes will be back to noraml next Friday.
Endurance and Open Gym will be available as normal 8-9pm.
We have provided the Barbell Club and Strength Programmes below for anyone that wants to get them in during Open Gym or across the weekend.
Barbell Club
Split Jerk - Work up to max
Front Squat - Work up to max
Strength Training
Max Effort Lower
A) Back Squat - Build to a 5RM
3 x 3 @ 90% of above
B) 4 sets:
Romanian Deadlift x 12
DB Rack Lunges x 7 each leg
Rest 60-90 seconds between exercises
C) EMOM9:
1) Double KB Squat x 10
2) 30 seconds Heavy Dball Cleans (3-5 reps)
3) 30 seconds Glute Bridge Hold
Endurance Training at 8pm
30 secs max burpees over the hurdle
Every 2 mins x5:
30 secs max distance row
Thursday 21st March 2019
Today's Training
CrossFit
12 minute AMRAP:
15/12 Calorie Row, Ski or Bike
50m Front Rack Carry
50m Farmers Walk
Rest 4 minutes
12 minute AMRAP:
15 Box Jumps 24/20"
15 Sit Ups
30 second Dball/Sandbag Hold
Stretch and Cool Down
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) Wall Climbs
2) Hanging L-Sit
3) Single Leg Squat
4) Ring Muscle Up
Wednesday 20th March 2019
Today's Training
CrossFit
This can be a Power Clean or Squat Clean
10-9-8-7-6-5-4-3-2-1 reps of:
Power Clean 65/45kg
Toes to Bar
Burpees Over the Bar
Barbell Club at 6pm
Power Snatch - Work up to max
Power Clean + Jerk - Work up to max
Strength Training at 7pm
Volume Upper
A) Every 2 minutes x 5 (20 minutes):
1) Seated Alternating DB Shoulder Press x 7 each arm
2) 30 seconds Pull Ups
B) Every 90 seconds x 3
1) Landmine Press x 10
2) 30 seconds Press Ups
3) 30 seconds Double KB Bent Over Row
C) 4 sets each arm, alternating
20m Walk (1 KB OH/1 KB Rack)
Work as a pair and alternate every 40m, i.e. Once you've worked 20m with each arm overhead.
Endurance Training at 8pm
20 rounds for time:
1 D-ball clean
2 D-ball squats
30 double unders
4 DB box step overs
5 Toes to bar/Tuck ups
6 cal ski/row
Time Cap = 45 minutes
Tuesday 19th March 2019
Today's Training
Skill Focus - Strict Handstand Press Ups
Coaching will focus on movement, progressions and strength to develop strong Strict Handstand Press Ups.
If you are competent with Handstand Press Ups, work through the following focussing on quality:
Every 2 minutes x 5 (20 minutes)
1) 1 set Strict Handstand Press Ups2) 1 set Pull Ups or Muscle Ups (strict or kipping)
1 minute Row, Ski or Bike (Calories)
Rest 30 seconds
1 minute DB Squat Clean Thruster 2 x 15/10kg
Rest 1 minute
Barbell Club at 8pm
Clean - Work up to a max
Gymnastics at 8pm
Ring Muscle Ups
