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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 31st August 2018

Today's Training

CrossFit

Every 90 seconds x 8:
Power Clean + 1 Hang Power Clean + 1 Jerk

Pause 3 seconds on Jerk
Work across @ 70-80% 1RM
 

9 minute AMRAP:
6 Hang Power Cleans 70/50kg
9 Toes to Bar
12 Press Ups

 

Barbell Club at 6pm

20mins:
Clean w/pause in catch 5x2 @70-80%

Clean Pull 5x3 @90-105%

 

Strength Training at 7pm

Pendlay Row 4 x 8

3 sets:
Chin Ups x 5-10
KB Deadlift x 8-12
BB Curls x 8-12
Rest 2 minutes

Finisher:
200m KB Rack Carry + 200m Farmers Walk


Endurance Training at 8pm

6 rounds for time:
20 DB thrusters
40 Tuck ups
80 Double unders

 

Thursday 30th August 2018

Today's Training

CrossFit

Skill - Handstand Holds and Walks
Coaching will work through technique and progressions for handstands and handstand walks

16 minute AMRAP:
Row, Ski or Assault Bike 40/30 Calories
5 Strict Pull Ups
10 Box Jumps
15 KB Swings

 

- No scores or prescriptions on weights/heights for this WOD.
-
- 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 Coaching and Conditioning

Every minute on the minute for 30 minutes:

20-30 seconds work per station focussing on technique and position.

1) Rope Climbs

2) Plyo Jumps

3) Hollow Rocks/Holds

4) Handstand Press Ups

5) Rest

 

 

Wednesday 29th August 2018

Today's Training

CrossFit

Deadlift 4 x 8
Work across @ 65-75% 1RM
Pull each rep from a dead stop
Rest 2 minutes between sets
 
 
Partner WOD

In pairs and alternating rounds complete AMRAP in 15 minutes:
10 Front Rack Lunges 50/35kg
8 Shoulder to Overhead 50/35kg
6 Burpee Bar Jumps

 

Barbell Club at 6pm

15mins:
Drop to Split x3 @45-60%

20mins:
Split Jerk x2 @65-80%

Strength Training at 7pm

Box Squat 4 x 8

3 sets:
RDL x 8-12
Aleknas x 8-12
Landmine Squat x 8-12

Finisher:
50 Russian Swings
 
Go heavy and aim to work through in 2-4 sets with minimal rest.

 

Endurance Training at 8pm

AMRAP 30:
10 double KB Russian swings
10 double KB lunges
10 double KB push press
80m farmer's carry
400m run/1km AB

 

 

Tuesday 28th August 2018

Today's Training

Every minute on the minute for 35 minutes:
1) 20-30 seconds Strict Pull Ups/Muscle Ups
2) 20-30 seconds Press Ups/Strict HSPU
3) 20-30 seconds V-Sits/Tuck Ups/Sit Ups
4) Run 150-300m
5) Rest

- No scores or prescriptions on movement difficulty for this WOD.
- Work through with quality form and full range of movement on the body weight exercises, then push hard through the Run every 4th minute

 

Barbell Club at 8pm

20mins:
Hang Snatch + Snatch 5x2 @65-80%

Snatch Pull w/Eccentric 5x3 @85-95%

 

Gymnastics at 8pm

Handstand Walks

+

Full Body Gymnastics Conditioning

 

 

Monday 27th August 2018

Bank Holiday Opening Hours

Please note we will be open the following times today:

10-11am Team WOD

11-1pm Open Gym

 

4-6pm Open Gym

6-7pm Team WOD

 

Today's Training

Bank Holiday Team WOD

In teams of 2 or 3 you have 30 minutes to complete the following WOD while accumulating max calories on the Row/Ski/Assault Bike:

Run 1800m

90 DB Thrusters 2 x 20/15kg

90 Burpees over the DBs

90 Sandbag Lunges 30/22.5kg

 

- Score is total calories accumulated on the Row/Ski/Assault Bike.

- Teams can have someone working on the Row/Ski/Assault Bike at the same time as having one person working through the WOD reps.

- The reps of the WOD can be broken down however your team choose and movements performed in any order provided the total reps are complete in 30 minutes.

- Scaling options available on all exercises as normal

 

 

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