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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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Monday 8th January 2018

Today's Training

CrossFit

4 sets:

Box Jump x 5

Rest 30 seconds

Back Squat x 8

Rest 2 minutes

 

For squats, work across at 65% 1RM (same weight as last week's Pause Squats)

 

9 minute AMRAP:
5 Dumbbell Man-Makers 2 x 20/15kg
20 Single Leg V-sits
 
Compare to 9th January 2017

Barbell Club at 6pm

20 minutes
High Hang Clean + Hang Power Clean 2+2

Up to 60%


Clean Deadlift past knee with 3 second eccentric

5x5 @75-85%

 

Strength Training at 7pm

Press


A) Shoulder Press

5 reps @ 65%

5 reps @ 75%

5+ reps @ 85%


B) Bench Press 3 x 8


C) EMOM16:

1) 12 DB Flyes

2) 12 DB Bent Over Row

3) 30 second weighted plank

4) Rest

 

Endurance Training at 8pm

In pairs with only one person working at a time complete:
1 mile run
50 Toes to bar/tuck ups
1 mile row
40 burpee box jumps
1 mile ski
30 lengths empty prowler
2 miles AB
20 D-ball over shoulder

 

 

Saturday 6th January 2018

TTT Final Day!

Today will be Toby's final day coaching before he leaves to join the Fire Service. Toby has been training with us since 2012 and began his full time coaching role as Head Coach at The Forge when we opened our doors here in December 2014. Since then he has been an integral part of our coaching team and played a huge part in the growth of the gym as well as the progress of all of our members. I have watched Toby develop as a coach and an athlete over the past 5 years and am really proud of his professional and personal achievements. I would like to say a huge thank you to Toby for all he has done for CrossFit Leeds since becoming a part of our wonderful community in 2012 and wish him all the best for the future.

 

As it is Toby's final training day he has taken on the role of WOD Programmer for today and come up with the little beauty you see below!!! It wouldn't be fair to programme such a disgustingly beautiful WOD and not take part in it, so you will be able to join Toby to take part in "TTT" during the 11am class today! Hope to see a big turnout for this one.

 

Today's Training

Row WOD at 9am

 

CrossFit at 10 and 11am

Saturday Sickener as programmed by TTT!

"TTT"

In pairs with only one person working at once complete in 30 minutes:

20 Thrusters 50/35kg
20 Box Jumps 24/20"
20 Burpees
20 Chest to Bar Pull Ups

30 Thrusters 50/35kg
30 Box Jumps 24/20"
30 Burpees
30 Chest to Bar Pull Ups

40 Thrusters 50/35kg
40 Box Jumps 24/20"
40 Burpees
40 Chest to Bar Pull Ups

50 Thrusters 50/35kg

In remaining time complete AMRAP Calories on Row, Ski or Assault Bike!


Strength Training at 5pm

 

Endurance Training at 6pm


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

20mins:
Power Snatch
Work up to heavy set of 3

20mins:
Power Clean + Jerk
Work up to heavy set of 2

Superset
Tempo Back Squat 5x5 @ 60-70%, 32X1 tempo
Depth Jumps 5x3

 

 

Friday 5th January 2018

Today's Training

CrossFit

Every 90 seconds for 15 minutes (10 sets):
5 Thrusters

Start at a comfortable weight and aim to increase the load every 1-2 sets.

 

8 minute AMRAP:
4 DB Renegade Rows 2 x 20/15kg

6 DB Box Step Ups 2 x 20/15kg (alternating legs)

8 Toes to Bar

 

1 Renegade Row is Press Up + Row Right + Row Left

 

Barbell Club at 6pm

20mins:
Hang Power Clean + Hang Clean + Jerk  x2
Up to 60%

Superset
Tempo Front Squat  5x5 @ 60-70%, 32X1 tempo
Box Jumps 5x3

 

Tempo Training and notation explained


Strength Training at 7pm

Max Effort Lower


A) 15 mins to build to a 3RM Rack Pull for the day (set up just below the knee)

then work through:

3 x 3 @ 85% of above

 

B) Superset:
10 Heavy Russian Swings (1 or 2 kettlebells)
5 Bulgarian Split Squats each leg


C) Finisher
400m Heavy Carry (any variation - DBall, Sandbag, Farmers Walk, Racked KBs)

Carry should be a walk and take around 3-5 minutes.

 

Endurance Training at 8pm

1-2-3...etc...18-19-20 reps of:

Calorie Assault Bike

Burpees

Toes to Kettlebell

 

 

Thursday 4th January 2018

Today's Training

CrossFit

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

1) 8-12 Double KB Swings

2) 8-12 Ring Dips/Press Ups

3) 8-12 Double KB Lunges

4) Max Burpee Box Jumps in 1 minute

5) Rest

 

Gymnastics at 7pm

Toes to Bar

+

Full Body Gymnastics Conditioning

 

Taster Session at 8pm

Sign up for tonight's Free Taster session here or check out our Getting Started webpage for full info on our Taster Sessions and joining CrossFit Leeds.

 

 

Wednesday 3rd January 2018

Today's Training

CrossFit

15 minutes to build to a 3RM Push Press/Jerk

 

Partner WOD
In pairs and alternating rounds complete AMRAP in 20 minutes:
5 Hang Power Clean + 5 STOH 60/40kg
Row, Ski or Assault Bike 20/15 Calories

 

Barbell Club at 6pm

20mins:
Power Jerk + Split Jerk x2 - Up to 60%

Halt Jerk Dips
5x5 @ 80-90%
Halt 5 seconds in bottom of dip

Strength Training at 7pm

A) 15 mins to build to a 5RM Squat for the day (any variation - Back, Front, Safety Bar, Box Squat)

then work through:

3 x 5 @ 80% of above


B) Superset x 4:
8 Barbell Romanian Deadlifts
20-30 second DBall/Sandbag Bear Hold
 
 
C) Finisher:
100 Walking Lunge Steps
Any variation. Keep rests short. Should take around 5-7 minutes.
 

Endurance Training at 8pm

Every 3 minutes x 3

Run 200m + 10 Box Jumps + 10 Wall Ball

 

Rest 2 minutes

 

Every 3 minutes x 3

Row 250/200m + 10 Russian Swings + 10 Burpees over the Rower

 

Rest 2 minutes

 

Every 3 minutes x 3

Assault Bike 15/12 Cals + 10 DB Hang Squat Clean + 10 DB STOH

 

 

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