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Location + Timetable
CrossFit Leeds
The Forge
Unit 8 Kirkstall Ind. Park
Kirkstall
Leeds
LS4 2AZ
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Saturday 18th May 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
Partner WOD
In pairs complete 1 round for time:
Partner A: 25/20 Calorie Row, Ski or Bike
Partner B: 400m Run
20 Synchro KB Swings 32/24kg
A: 400m Run
B: 25/20 Calorie Row, Ski or Bike
20 Synchro Burpees
A: 25/20 Calorie Row, Ski or Bike
B: 400m Run
20 Synchro KB Squats 32/24kg
A: Run 400m
B: 25/20 Calorie Row, Ski or Bike
20 Muscle Ups or Burpee Pull Ups (Split between the pair however you choose)
A: 25/20 Calorie Row, Ski or Bike
B: 400m Run
Time Cap = 30 minutes
Partner A does their Calories, then Partner B does their Run, then both perform synchro Swings
Partner A does their Run, then Partner B does Calories, then both perform synchro Burpees,
etc.
Strength Training at 5pm
Coaches Choice!
Endurance Training at 6pm
AMRAP 40:
15 double KB deadlifts
12 double KB cleans
9 double KB squats
6 double KB STOH
10 toes to KB
100 double unders
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
20mins:
Halt Snatch x1 @85% - Work up to longest possible pause at position 2
20mins:
Halt Clean + Jerk x1 @85% - Work up to longest possible pause at position 2
Clean Pull
4x3 @85-100%
Friday 17th May 2019
Today's Training
CrossFit
Push/Split Jerk - Work up to a 3RM
- Bar can be taken from the floor or the rack
30 Box Jumps 24/20"
30 Sit Ups
30 DB Snatch 30/22.5kg
30 Pistol Squats
30 TTB
30 Box Step Ups 30/22.5kg, 24/20"
Time Cap = 12 minutes
Barbell Club at 6pm
20mins:
Clean - Work up to heavy single
Front Squat 4x3 @80-90%
Strength Training at 7pm
Legs
A) Sumo Deadlift 5 x 5
Rest 2-3 minutes between sets
B) 3 sets:
Good Morning x 6
Double KB Rack Box Step Up x 6 each leg
Rest 60 seconds between exercises
C) EMOM9 (3 rounds)
1) 30 seconds Jump Squats (Empty Bar or no weight)
2) 30 seconds Banded Glute Bridge
3) 30 seconds Hanging Tuck/L Hold
Endurance Training at 8pm
1km Bike
400m run
15 burpees
Thursday 16th May 2019
Today's Training
CrossFit
Movement Development - Barbell Snatch
Mobility, technique and strength work to develop a solid Barbell Snatch.
Partner WOD
15 minute AMRAP:
5 Hang Squat Snatch
150m Run
- No scores or prescriptions on this WOD.
- Use a weight that allows you to maintain technique throughout the workout.
- For those experienced and competent with snatches, aim to work Touch N Go reps at around 60-65% 1RM Squat Snatch
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) Ring Support Holds
2) Slow N Grow Pull Ups
3) Handstand Walks
4) Box Jumps
Wednesday 15th May 2019
Today's Training
CrossFit
Power Clean - Build up to a 3RM
- Power Clean can be switched for Power Snatch if desired
- Work from the floor or from Hang
In teams of 2 complete AMRAP in 12 minutes:
40/30 Calorie Row, Ski or Bike
40 Wall Ball 20/14lb, 10/9'
40/30 Calorie Row, Ski or Bike
40 Press Ups
- Split reps between you and your partner however you choose
- Non-working partner must be Holding 30/22.5kg Sandbag in a Bear Hug for the duration of the workout.
Barbell Club at 6pm
20mins:
Halt Snatch - Work up to heavy double
15mins:
Halt Clean + Jerk - Work up to heavy single
Strength Training at 7pm
Chest and Triceps
A) DB Chest Press 5 x 10
Rest 2-3 minutes between sets
B) 3 sets:
Single Arm DB Press x 8-12 each arm
DB Flyes x 10 reps
Rest 60 seconds between exercises
C) EMOM9 (3 rounds)
1) 30 seconds Press Ups/Dips
2) 30 seconds Sit Ups
3) 30 seconds DB Russian Twists
Endurance Training at 8pm
For time
50-40-30-20-10 reps:
Caoriel bike/ski/row
*After each round perform:
10 DB snatches
10 OH DB lunges
10 sprawls over the Dumbbell
Tuesday 14th May 2019
Today's Training
Gymnastics Skill - Bar Muscle Ups
Coaching will be on the technique, strength and progressions to develop quality and Bar Muscle Ups
Alternatively for gymnastic strength development you can work through the following:
Every 4 minutes x 4
30/24 Calorie Row, Ski or Bike
10 Single Arm KB Clean + STOH or Snatch each arm 24/16kg
In remaining time complete AMRAP Burpees
- No rest between rounds!
- Score is total Burpees accumulated across all 4 rounds
Barbell Club at 8pm
20mins:
Jerk - Work up to heavy single
Jerk Dip 4x3 @90-105%
Gymnastics at 8pm
Handstands
