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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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Wednesday 31st July

Today's Training

CrossFit

Build to a heavy 3RM TnG Power Clean

- This can also be done as 3RM Power Snatch if preferred.

 
Partner WOD
In pairs and alternating exercises complete AMRAP in 15 minutes:
6 Power Cleans 70/50kg
9 Toes to Bar
12 Press Ups
 

Barbell Club at 6pm

15mins:
Block Power Snatch x2 @55-70%

 

15mins:
Block Power Clean x2 @55-70%


Strength Training at 7pm

Front Squat - Build to a 5RM for the day

 

3 sets:
Romanian Deadlift x 10 reps
DB Elevated Lunge x 6 reps each leg (Start and finish reps stood on a 20kg plate)
Rest 60 seconds between exercises

 

400m Heavy Carry
- Use Sandbag/Dball/Kettlebells
- Aim to complete the 400m in 5-8 sets and under 8 minutes.


 

Endurance Training at 8pm

Every 90 secs x 4 rounds (36 minutes)


Working 60 secs on/30 secs off:
1) Crash mat running
2) D-ball hold
3) Turkish get ups
4) Wall sit hold
5) Cal bike
6) Reverse plank hold

 
 
 

Tuesday 30th July 2019

Today's Training

Movement Development - Overhead Squats

Mobility, technique and strength work to develop a strong Overhead Squat.

Build to a challenging set of 5


12 minute AMRAP:
5 Strict Pull Ups
10 Burpees
15 DB Squats 30/20kg

 

Barbell Club at 8pm

Seated Plate Raises 3x10


OH Split Squats 3x8 each leg

 

20mins:
Power Jerk + Squat Jerk x2 @50-60%



Gymnastics at 8pm

Kipping/Butterfly Pull Ups and Bar Strength

Our July gymnastics sessions will be focussed on developing the strength and positions to improve your skills on the pull up bar, including kipping and butterfly pull up variations.
 
 
 

Monday 29th July 2019

Today's Training

CrossFit

IWT

 

Every 5 minutes x 3
15 Heavy Russian Swings

Row, Ski or Bike 90 seconds @ 85-90% effort (Hard but not all out)

 

Rest 5 minutes

 

Every 5 minutes x 3
16 KB Goblet Lunges
Row, Ski or Bike 90 seconds @ 85-90% effort (Hard but not all out. Choose a different option to before)

 

Rest 5 minutes

 

4 minutes for quality:
Hanging L-Sit
Every break perform 10 Glute Bridges

 

- You should be able to move through all sets of the Strength/Power exercises unbroken with quality form. Challenge yourself on the weights provided you can maintain quality.

- After the reps move straight onto the Run, Row, Ski or Bike and set off on your 90 second effort.

- You should be getting around 2-2.5 minutes of rest between each round.

- No scores for this workout, though it is worth noting your distances on the cardio machine to give yourself a target to try and beat in future weeks.

 

Barbell Club at 6pm

Depth Jump from low box 5x3

 

15mins:
High Hang Snatch x2 @60-70%

 

Barbell Hip Thrust 3x5 (2, 2, X) - Moderate/Heavy

 

Strength Training at 7pm

Bench Press - Build to a 8RM for the day
3 x 5 @ 95% of above

 

3 sets:
Single Arm Landmine Press x 5 each arm
Pendlay Row x 8 reps each arm
Rest 60 seconds between exercises

 

EMOM8:
1) 30 seconds Dips/Press Ups
2) 30 seconds L-Pull Ups


Endurance Training at 8pm

Teams of 3, Split as you wish:


5km row/ski


Then into:


5km run

 

 

Saturday 27th July 2019

Today's Training

RoWoD at 9am

Row, Ski or Bike

3 minutes On/1 minute Off x 4
Rest 3 minutes
90 seconds On/90 seconds Off x 4
Rest 3 minutes
30 seconds On/45 seconds Off x 4



CrossFit at 10 and 11am

Saturday Sickener

 

Partner WOD

In pairs with only one person working at once complete:

100/80 Calorie Row, Ski or Bike

50 Sit Ups

50 DB Thruster 2 x 20/15kg

50 Toes to Bar

50 DB Burpee Box Step Overs 2 x 20/15kg

50 Toes to Bar

50 DB Thruster 2 x 20/15kg

50 Sit Ups

100/80 Calorie Row, Ski or Bike

 

Time Cap = 36 minutes

 

Strength Training at 5pm

Coaches Choice!


Endurance Training at 6pm

5 rounds:

12 cal AB/bike erg sprint @ 100%
6 D-ball to shoulder
6 D-ball squats

(REST 1 MIN)

12 cal ski sprint @ 100%
60 secs plank hold

(REST 2 MINS)

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

Bounding 4x20m

 

Pause Wall Balls 3x8

 

20mins:
Snatch* x2 @60-70%

 

20mins:
Clean + Jerk* x2 @60-70%

 

*Must pause in the catch for Snatch and Clean + Jerk

 

 

 

Friday 26th July 2019

Today's Training

CrossFit

Every 90 seconds x 10:
1 Power Clean + 1 Hang Power Clean + 2 Shoulder to Overhead

 

- For technical development work across at a medium load.
- For experienced lifters, work across at a medium to heavy load (around 75% 1RM)

- This can also be done as 1 Power Snatch + 1 Hang Power Snatch + 2 Overhead Squats
 
 
2 rounds for time:
25 Burpees Over the Bar
25 Hang Power Cleans 70/50kg
 
 

Barbell Club at 6pm

Box Jump 4x3

 

15mins:
High Hang Clean x3 @50-65%

 

Tempo Front Squat 3x5 (3, 2, X) @50-60%

 

Strength Training at 7pm

4 sets:
Front Rack Lunge x 5 each leg (all 5 on one leg then 5 on the other)
Russian Swing x 10
Rest 60-90 seconds between exercises

 

4 sets:
Tempo KB Squat x 5 @ 52X2 (1 or 2 KBs)
Rest 2 minutes

 

EMOM9:
1) 30 seconds KB RDL
2) 30 seconds Calf Raises
3) 30 seconds DBall/Sandbag Bear Hug


Endurance Training at 8pm

Max out!

2 min max wall balls

REST 4 MINS

EMOM 15:
1) 40-50% 2 min max wall ball reps
2) 15 medball sit ups
3) 50-75 double unders
 
 
 
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