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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 7th January 2019

Today's Training

CrossFit

Every 2 minutes x 5:
10 Front Rack Lunges (5 each leg, alternating)
Take bar from the floor
Work across all 5 sets at the same weight
 
Rest 5 minutes
 
Every 2 minutes x 5:
10 Shoulder to Overhead
Take bar from the floor
Work across all 5 sets at the same weight
 
Rest 5 minutes
 
10 minute Ladder
3-6-9-12-15-etc reps of:
KB Swings 32/24kg
Press Ups
 
Note total rounds and reps completed on the AMRAP
 

Barbell Club at 6pm

15mins:
High Hang Snatch x3 @50-70%

 

15mins:
Segment Hang Snatch x2 @50-70%

Strength Training at 7pm

Testing Week

We will be doing some strength testing in our Strength sessions this week.

This will be followed by a 10 week cycle of Strength Programming before we do a re-test week, week commencing 25th March 2019.

 

A) Pause Back Squat - Build to a 5RM

Pause in a dead stop in your bottom position for 2 seconds on every rep.

 
B) Max set of unbroken Strict Pull Ups

Start each rep from a pause dead hang.

No bending at the hips.

Scale to Banded Pull Ups or Ring Rows

 

C) "Power Circuit"

Every 90 seconds x 3:

1) 10 weighted vertical jumps (hold a weight in each hand approximately 10% of your 5RM Squat)

2) 5 Single Arm DB Rows (each arm)

3) 30 seconds Banded Triceps Push downs


Endurance Training at 8pm

Partner WOD
In pairs and alternating rounds complete 10 rounds each of:
15/12 Calorie Row, Ski, Bike
10 DB Goblet Squats
10 Burpees over the Dumbell

 

 

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