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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Tuesday 6th August 2019

Today's Training

Gymnastics Skill - Bar Muscle Ups

Coaching will be on the technique, strength and progressions to develop quality Bar Muscle Ups


Alternatively for gymnastic strength development you can work through the following:

Every minute on the minute for 15 minutes
1) 30 seconds Muscle Ups/Strict Pull Ups/Ring Rows
2) 30 seconds Press Ups/Strict Handstand Press Ups
3) 30 seconds V-Sits/Tuck Ups/Sit Ups

15 minute Ladder:
4-8-12-16-etc reps of:
Alternating DB Snatch 30/20kg
Single Arm DB Thrusters 30/20kg
Run 200m after each round


For the 4 reps of Thrusters, do 2 each arm. For the 8 reps, do 4 each arm. Etc.


Barbell Club at 8pm

Barbell OH Reverse Lunge 4x5 each leg


Power Jerk x3 @75-85% - pause for 3s in catch

Gymnastics at 8pm

Handstand Press Ups
Our August gymnastics sessions will be focussed on developing the strength and positions to improve your Handstand Press Ups. These sessions are suitable for all abilities and experiences.
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