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Location + Timetable
CrossFit Leeds
The Forge
Unit 8 Kirkstall Ind. Park
Kirkstall
Leeds
LS4 2AZ
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Friday 22nd September 2017
Today's Training
Deadlift 2 x 5, 1 x AMRAP
Work across all 3 sets at around 75-80% of your 1RM
Rest 3 minutes between sets
On your 3rd set perform as many reps as possible without loss of form
For time:
1-2-3-4-5-6 Muscle Ups
Complete 15 Wall Ball (20/14lb, 10/9') after each round
Time Cap = 10 minutes
Muscle Ups can be Ring or Bar
Scale Muscle Ups to (in order of difficulty)...
Burpee Chest to Bar Pull Ups
Burpee Pull Ups
Burpee Jumping Pull Up
Endurance Training @ 8pm
Part A
3 minutes Max Calories Assault Bike
Rest 3 minutes
Part B
3 minutes Max Calories Ski
Rest 3 minutes
Part C
3 minutes Max 10m Shuttle Sprints
Rest 3 minutes
Every 3 minutes x 6:
1) 50% of Part A @ 100% effort
2) 50% of Part B @ 100% effort
3) 50% of Part C @ 100% effort
Thursday 21st September 2017
Today's Training
Gymnastics Skills - Rope Climbs
Coaching will be focussed on rope climbs and their various progressions.
We recommend bringing a spare pair of long socks for rope climbs to protect your shins from rope burns.
If you are competent with rope climbs work through 5 sets of:
1-3 Rope Climbs (Any variation of L-sit, Legless, Regular).
3 rounds for max reps
1 minute on/30 seconds off:
Strict Handstand Press Ups
KB Swings 32/24kg
Row/Assault Bike/Ski (Calories)
Gymnastics @ 8pm
September Gymnastics sessions will focus 30 minutes on Pistols and 30 minutes on Handstand Press Ups.
Wednesday 20th September 2017
Today's Training
7 Sets:
1 Power Clean + 3 Hang Squat Cleans
For technical focus, work across at a weight that allows development of technique and key positions.
For experienced lifters, start around 60% 1RM Squat Clean and build the weight across sets.
Partner WOD
In pairs and alternating rounds complete AMRAP in 15 minutes:
3 Power Cleans 70/45kg
10 Burpees
3 Power Cleans 70/45kg
Run 150m
Endurance Training @ 8pm
Every minute on the minute for 30 minutes:
1) 18/15 Calorie Row
2) 15 Burpees
3) Rest
4) 60 secs Max Calorie Row
5) 60 secs Max Burpees
6) Rest
Tuesday 19th September 2017
Today's Training
Strict Pull Ups 5 x 3-5 reps
Use an appropriate variation depending on your current strength.
The following variations are increasing in difficulty and can be viewed on our Pull Up Progressions video
- Feet assisted Pull Up
- Partner Assisted Pull Up
- Pull Up
- Weighted Pull Up
If you can currently do 0-4 Pull Ups and are looking to spend some extra training time increasing your Pull Up strength, we have created a programme that you can follow here.
For time:
Run 800m
30 Tuck Ups
30 DB Push Press 2 x 20/15kg
Run 400m
20 Tuck Ups
20 DB Push Press 2 x 20/15kg
Run 200m
10 Tuck Ups
10 DB Push Press 2 x 20/15kg
Competition Training
In pairs complete the following for time:
50 Calorie Ski
A) 100m D-Ball Carry 60/40kg, B) 400m Run
20 Hang Squat Clean 70/45kg
A) 400m Run, B) 100m D-Ball Carry 60/40kg
50 Calorie Assault Bike
A) 100m D-Ball Carry 60/40kg, B) 400m Run
20 D-Ball Cleans 60/40kg
A) 400m Run, B) 100m D-Ball Carry 60/40kg
50 Calorie Row
A) 100m D-Ball Carry 60/40kg, B) 400m Run
20 Shoulder to Overhead 70/45kg
A) 400m Run, B) 100m D-Ball Carry 60/40kg
Monday 18th September 2017
Today's Training
5 Sets:
Back Rack Lunges x 5 each leg
Russian Swing x 10 reps
Rest 2-3 minutes between sets
3 rounds for max reps:
In 2 minutes:
25 Wall Ball 20/14lb, 10/9'
Max Calorie Row
Rest 2 minutes between rounds
Endurance Training @ 8pm
For max Calories on the Assault Bike or Ski Erg:
5 rounds of 60 seconds on/60 seconds off
Rest 1 minute
5 rounds of 45 seconds on/15 seconds off
Rest 1 minute
5 rounds of 30 seconds on/30 seconds off
Rest 1 minute
10 rounds of 10 seconds on/20 seconds off
Total Time = 28 minutes
Compare to 5th December 2016
