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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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Friday 19th January 2018

Today's Training

CrossFit

Every minute on the minute for 10 minutes:

3 Power Snatch

Work across at 60-70% 1RM or at a weight that allows development of positions and technique.

 

Open WOD 15.4

8 minute AMRAP:
3 HSPU
3 Cleans 85/57.5kg
6 HSPU
3 Cleans 85/57.5kg
9 HSPU
3 Cleans 85/57.5kg
12 HSPU
6 Cleans 85/57.5kg
15 HSPU
6 Cleans 85/57.5kg
18 HSPU
6 Cleans 85/57.5kg
etc. adding 3 reps to the HSPU each round and 3 reps to the Cleans every 3 rounds.
 
Score is total reps completed in 8 minutes
Compare to 30th January 2017
 
This is WOD 4 from the 2015 Open performed on 23rd March 2015. The official scaled version of the Open WOD uses the same rep scheme but with 60/40kg Cleans and Press Ups, but any of our usual scaling options can be used.
 

Barbell Club at 6pm

20mins:
Power Clean + Clean + Jerk  x1
Up to 65%

Superset
Tempo Front Squat  5x5 @ 65-75%, at 32X1 tempo
Box Jumps 5x3

 

Tempo Training and notation explained


Strength Training at 7pm

A) Squat
3 reps @ 70% of working 1RM
3 reps @ 80% of working 1RM
3+ reps @ 90% of working 1RM

 

Working 1RM is 90% of your current 1RM

 

Wendler 531 - How to Build Pure Strength


B) Front Rack Bulgarian Split Squat 3 x 5 each leg

C) EMOM16:
1) Romanian Deadlift x 12
2) Rest
3) 60 second Heavy Front Loaded Carry (DBall, Sandbag, Racked KBs)
4) Rest

 

Endurance Training at 8pm

In teams of 2:
Every 3 mins x 8 (4 each):
In 90 secs Row 150m, AMRAP burpees over the rower

Every 3 mins x 8 (4 each):
In 90 secs empty prowler sprint x6, AMRAP DB Thrusters
 
 

Thursday 18th January 2018

Today's Training

CrossFit

Every minute on the minute for 40 minutes (8 rounds):

1) 8-12 DB Rack Reverse Lunges
2) 8-12 Pull Ups or 3-5 Muscle Ups
3) 8-12 DB Push Press
4) 60 second Max Calorie Row/Ski/Bike
5) Rest

 

Gymnastics at 7pm

Toes to Bar

+

Full Body Gymnastics Conditioning

 

Open Gym at 8pm

Please note, there is no longer a coached Barbell Club Catch Up session on Thursdays. Open Gym is still available for anyone who wants to use this time to catch up on a missed session (or any other training of choice).

 

 

Wednesday 17th January 2018

Today's Training

CrossFit

"Henderson Complex"

20 minutes to work up to a max on the following complex:

5 Deadlifts

4 Hang Power Cleans

3 Front Squats

2 Thrusters

1 Push Press

This can be done with a barbell or pair of dumbbells.

 

Partner WOD
In pairs and alternating rounds complete AMRAP in 10 minutes:
5 Deadlifts 110/75kg
10 Burpee Bar Jumps
 
Scale deadlift weight to around 65% 1RM

Barbell Club at 6pm

20mins:
Power Jerk + Split Jerk x2 - Up to 70%

Halt Jerk Dips
5x5 @ 85-95%
Halt 5 seconds in bottom of dip

Strength Training at 7pm

Deadlift and Pulling


A) Deadlift

3 reps @ 70% of working 1RM
3 reps @ 80% of working 1RM
3+ reps @ 90% of working 1RM

 

Working 1RM is 90% of your current 1RM

 

Wendler 531 - How to Build Pure Strength


B) Bent over row 3 x 8


C) EMOM16:

1) 8-12 Reverse Flyes
2) 8-12 Back Extensions
3) 30 secs Weighted Tuck Hold
4) Rest
 

Endurance Training at 8pm

In teams of 2, alternating exercises complete:
AMRAP 12: 12 wall balls + 12/9 cal Assault Bike + 12 Tuck Ups
REST 3 MINS
AMRAP 10: 10x10m shuttle sprints + 10 DB snatches + 10 toes to bar
REST 3 MINS
AMRAP 8: 8 cal ski + 8 press ups + 8 D-ball over shoulder

 

 

Tuesday 16th January 2018

Today's Training

CrossFit

Handstands

Coaching will be focussed on Kipping Handstand Press Ups

 

If you can competently do kipping HSPUs then work through the following for 20 minutes focussing on quality and efficiency:

5-10 Kipping HSPU (adapt Range of movement as required)

50-100 Double Unders

 

Get as far up the ladder as possible in 10 minutes:
1-2-3-4-etc reps of...

Double KB Clean + Shoulder to Overhead 2 x 24/16kg

Complete 15 Sit Ups after each round

 

Round 1 is 1 Clean + Shoulder to Overhead + 15 Sit Ups

Round 2 is 2 Clean + Shoulder to Overhead + 15 Sit Ups

etc.

 

Barbell Club at 8pm

20mins:
Hang Snatch + Halt Snatch x2

Up to 65%

Snatch Deadlift past knee with Eccentric

5x5 @80-90%

 

Gymnastics at 8pm

Pistol Squats

+

Full Body Gymnastics Conditioning

 

 

Monday 15th January 2018

Today's Training

CrossFit

4 sets:

Box Jump x 5

Rest 30 seconds

Squat x 5

Rest 2 minutes

 

Squats can be Front or Back Squats.

Work across at 70% 1RM

 

3 rounds for max reps:
1 minute on/30 seconds off:
Single Arm DB Overhead Lunge 25/17.5kg
DB Snatch 25/17.5kg
Row/Ski/Bike (Calories)

Barbell Club at 6pm

20mins:
Hang Clean + Halt Clean x 2
Up to 65%

Clean Deadlift past knee with eccentric
5x5 @80-90%

 

Strength Training at 7pm

Press

A) Shoulder Press
3 reps @ 70% of working 1RM
3 reps @ 80% of working 1RM
3+ reps @ 90% of working 1RM

 

Working 1RM is 90% of 1RM


B) Narrow Grip Bench Press 3 x 8


C) EMOM16:
1) 8-12 Dips
2) 8-12 Pull Ups/Ring Rows
3) Weighted Sit Ups
4) Rest

 

Endurance Training at 8pm

Every 10 mins for 30 minutes (1 round):
1) 1 mile run
2) 2km row
3) 100 cal AB/1 mile ski

 

 

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