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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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Tuesday 1st May 2018

Today's Training

Skill Focus - Kipping Pull ups

Coaching will focus on the strength and technique to develop strong Kipping Pull Ups, Chest to Bar and Bar Muscle Ups.

 

If you are competent at Kipping Pull Ups, work through the following focussing on quality:

Every 2 minutes x 5 (4 rounds)

1) 1-2 sets Pull Ups (Kipping/Butterfly/Chest to Bar) or Bar Muscle Ups

2) 1-2 sets of Handstand Press Ups, Handstand Walk, Handstand Hold (any variation or progression)

 

In 12 minutes complete:

Row/Ski 600m or Assault Bike 1.5km
Run 800m
 
In remaining time complete AMRAP:
 
5 Strict Pull Ups
10 Press Ups
15 Box Jumps 24/20"
 

Barbell Club at 8pm

Halt Clean + Clean
5x1 @75-85%

Front Squat
5x3 @80-90%

Gymnastics at 8pm

Toes to Bar

+

Full Body Gymnastics Conditioning


 

Monday 30th April 2018

Today's Training

CrossFit

Back Squat 5 x 5

Work across at around 75% 5RM or heavier than 9th April 2018

Rest 2 minutes between sets

 

"10 minute AMRAP"

20 Single Leg V-Sits
20 DB Rack Lunges 2 x 20/15kg
10 DB Ground to Overhead 2 x 20/15kg

Barbell Club at 6pm

Halt Snatch + Snatch

5x1 @75-85%

Snatch Pull

5x3 @85-100%

 

Strength Training at 7pm

Pull

A) Pendlay Row 4 x 5


B) 3 sets:

Chin Ups x 5-10 reps

KB Shoulder Press x 8-12 reps


C) EMOM9:
1) 30 seconds DB Curls
2) 30 seconds Press Ups
3) 30 seconds Hollow Hold

 

Endurance Training at 8pm

In teams of 3:
For time:
30 D-ball over shoulder (alt every rep)
1km row (alt every 20 strokes)
30 burpee box jump overs (alt every rep)
1km ski (alt every 20 strokes)
30 lengths D-ball carry (alt every 2 lengths)
2km AB (alt every 20 secs)

 

 

Saturday 28th April 2018

Today's Training

RoWoD at 9am

"Golf"

18 rounds:

1 minute Row

1 minute Rest

 

CrossFit at 10 and 11am

Saturday Sickener
 
Every 8 minutes x 5:
15/12 Calorie Row, Ski or Assault Bike
15 KB Swings 32/24kg
15 Burpees
15 KB Squats 32/24kg
15/12 Calorie Row, Ski or Assault Bike
 
- Hit each round at 100% effort.
- Swings and Squats should be a weight you can go unbroken throughout.
- Note times of your fastest and slowest rounds

Strength Training at 5pm

 

Endurance Training at 6pm

For time:
10 D-ball over shoulder
100m D-ball carry
20 DB snatches
200m DB farmer's carry (x2 DB)
30 burpees over the rower
300m row
40 wall balls
400m 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

20mins:
Pull + Snatch - Work up to a heavy single

20mins:
Pull + Clean + Jerk Work up to a heavy single

20mins - Superset x5
Low Hang Clean Pull x3 @75-85%
Box Jumps x5
 
 

Friday 27th April 2018

Today's Training

CrossFit

Deadlift 5 x 5

- Pull each rep from a dead stop
- Work across at 70-75% 5RM
- Aim to go heavier than 6th April 2018

 

21-15-9 reps for time:
Ground to Overhead 40/30kg
Burpee Bar Jumps
 
No dumping the bar
Time Cap = 9 minutes

Barbell Club at 6pm

20mins:
Pull to Knee + Halt Snatch + Snatch x1 - Up to 85%

15mins:
Snatch Pull 5x3 @80-95%

 

Strength Training at 7pm

Upper

Every 90 seconds x 5 rounds (45 minutes):
1) 30 seconds Double KB Shoulder Press
2) 30 seconds Hollow Hold
3) 30 seconds Press Ups
4) 30 seconds Strict Pull Ups/Ring Rows
5) 30 seconds DB JM Press
6) 30 seconds Sit Ups/GHD Sit Ups
 
Use weights/movements that you can just about perform 30 seconds of steady, controlled unbroken reps in round 1.

Endurance Training at 8pm

EMOM20:

1) 1 round DB DT (12 Deadlifts + 9 Hang Power Clean + 6 Shoulder to Overhead)
2) 15/12 calorie Assault Bike
3) 60 second Bear Crawl
4) REST


REST 3 MINS


3 rounds for time:
1 round DB DT
15/12 cal AB
4 lengths bear crawl

 

 

Thursday 26th April 2018

Today's Training

CrossFit

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

1) 150-200m Run

2) 10-15 Pull Ups or Ring Rows

3) 10-15 Press Ups or Dips

4) Max Calorie Row, Ski or Assault Bike

5) Rest

 

- No prescription on movement difficulty on this WOD.

- Pull Ups can be Strict, Kipping, Butterfly, Chest to Bar.

- Dips can be Strict or Kipping and on Rings, Bar or Box.

- Work through with quality form and full range of movement at a pace that provides appropriate training for what you want to achieve and how your body is feeling! 

 

Gymnastics at 7pm

Full Body Gymnastics Conditioning

 

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