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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park

Kirkstall

Leeds

LS4 2AZ

Timetable and Opening Times

 

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Saturday 12th January 2019

Today's Training

RoWoD at 9am

Row, Ski or Assault Bike
 

3 minutes On/1 minute Off x 4

Rest 3 mins

1 minute On/1 minute Off x 5

Rest 90 seconds

30 seconds On/30 seconds Off x 6


CrossFit at 10 and 11am

"Saturday Sickener"
 
For time:

100 Double Unders
90 Calorie Row, Ski or Bike
80 Sit Ups
70 Lunge Walk steps
60 SA DB Clean and Jerk 20/15kg (30 each arm, split however you like)
50 Calorie Row, Ski, Bike (use a different machine to before)
400 Sandbag Run 22.5/15kg
30 Burpees
20 Tuck Ups
10 Muscle Ups/Burpee Pull Ups

Time Cap = 35 minutes


Strength Training at 5pm

Endurance Training at 6pm

AMRAP 30:
15 double KB cleans
30 grasshoppers
15 double KB STOH
30 tuck ups
300m run
 

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:
Deadlift + Snatch x2 @ 60-70%

 

20mins:
Deadlift + Clean + Jerk x1 @ 60-70%

 

20mins:
Clean Pull to Knee x3 @ 70-80%

 

 

Friday 11th January 2019

Today's Training

CrossFit

Skill - Prowlers and DBalls
Coaching and Conditioning on the Prowler and DBalls
 
 
For time

12-9-6-3 reps of:
Double KB Clean and Jerk 2 x 24/16kg
Run 150m after each round

 

Time Cap = 9 minutes

 

Barbell Club at 6pm

15mins:
Tall Jerk x5 - Light

 

15mins:
Halt Split Jerk x3 @50-70%

 

Strength Training at 7pm

A) Dead Stop Deadlift 5RM

Pull each rep from a dead stop.



B) Max set of Unbroken Press Ups
Maintain straight line from heels to head throughout the whole set as well as every rep.
Chest and hips to floor and full lockout of arms on every rep.
You can pause in the top position but cannot deviate from straight body position to aid recovery.
 

C) Strongman Circuit

Every 2 minutes x 3:
1) 3-5 Dball to Shoulder
2) 5 Single Arm DB Press each arm
3) 10 Sandbag Bear Hug Squats

Endurance Training at 8pm

5 rounds for time:
50 double unders
40 mountain climbers
30 Russian Kb swings
20 press ups
10 pull ups
 
 

Thursday 10th January 2019

Today's Training

CrossFit

30 minute AMRAP:
25/19 Calorie Row, Ski or Bike
10 Chest to Bar Pull Ups/Pull Ups/Jumping Pull Ups or 3 Bar Muscle Ups
15 Sit Ups
30 second Front Leaning Rest
 
No prescriptions on movement difficulty on this WOD
 
10 minutes 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) Strict Pull Up Singles

2) Handstand Holds/Walks

3) V-Sit/Straddle Sit Hold

4) Single Leg Jumps

 

 

Wednesday 9th January 2019

Today's Training

CrossFit

Every 90 seconds x 8:
1 Power Clean + 1 Hang Power Clean + 2 STOH

Start around 60% and build weight across as strength and technique allow.
 

Partner WOD

3 rounds, 'You Go, I Go':

8 Power Cleans 50/35kg

8 Shoulder to Overhead 50/35kg
8 Burpees over the barbell


straight into...


3 rounds each, alternating:
5 Ground to Overhead 50/35kg
5 Burpees over the bar

 

No dumping the barbell
Time Cap = 15 minutes


Barbell Club at 6pm

15mins:
Segment Snatch x2 @50-70%

 

15mins:
Segment Clean + Halt Jerk x1 @50-70%


Strength Training at 7pm

A) Pause Bench Press - Build to a 5RM

Pause for 1 second in the bottom position on each rep.

Bottom position should have the bar in contact with the body but not resting.


B) Max Russian Swings in 2 minutes

This can be done with 1 or 2 kettlebells.
Use as many sets as you like across the 2 minutes.
Top position should have the arms straight and horizontal to the floor.
Work with a heavy load that you can do at least 15 unbroken reps with.


C) "Core Circuit"
Every 90 seconds x 3:
1) 10 Banded Pallof Press each side
2) 1 Turkish Get Up Each arm
3) 30 seconds Single Leg V-Sits

 

Endurance Training at 8pm

Every 2 mins for 30 minutes (3 rounds total):
1) 200m run
2) 250/200m ski
3) 250/200m row
4) 15 burpee box jumps
5) 30 wall balls

 

 

Tuesday 8th January 2019

Today's Training

Skill Focus - Toes to Bar

Coaching will focus on movement and strength to develop quality Toes to Bar.

 

If you are competent with Toes to Bar, work through the following focussing on quality:

Every 2 minutes x 5 (20 minutes):

1) 1 set Toes to Bar
2) 1 set Handstand Variation (Holds/Press Ups/Walks)
 
 
15 minute AMRAP:
Run 400m
15 DB Squats 2 x 15/10kg
15 Tuck ups

 

Barbell Club at 8pm

15mins:
Tall Cleans x5 - Light

 

15mins:
High Hang Clean x3 @50-70%


Gymnastics at 8pm

Pull Ups/Toes to Bar/Bar Muscle Ups

Our January gymnastics sessions will be focussed on developing the strength and positions to improve your skills on the pull up bar.
 
 
 
 
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