Tuesday 21st June 2016
Skill - Kipping Pull Ups
Movement preparation and technique to develop a strong kipping Pull Up/Chest to Bar
6 rounds for max reps:
In 3 minutes
Run/Ski 400m or Assault Bike 800m
then in remaining time AMRAP:
1) KB Swings 32/24kg
2) Chest to Bar Pull Ups
3) Toes to Kettlebells
4) Toes to Kettlebells
5) Chest to Bar Pull Ups
6) KB Swings 32/24kg
Rest 2 minutes between rounds
Monday 20th June 2016
Back Squat 4 x 6
Use 85 per cent of 5RM for all 4 working sets provided form can be maintained (same weight as 6th June 2016).
Rest 2-3 minutes between sets
21-15-9 reps for time:
Hang Squat Cleans 50/35kg
Handstand Press Ups
Handstand Press Ups can be strict or kipping.
The following scaling order should be used as appropriate -> HSPU -> HSPU to abmat -> Piked HSPU -> Press Ups
Time Cap = 10 minutes
Inspirational work from everyone who took part and completed the Marathon Row on Saturday.
Tudds, Nikki and Betty
Jess, Annie and Jacqui
With no specific training and only making the decision 1 week before, this is a remarkable feat and brilliant show of fitness and mental fortitude. Well done Team.
Saturday 18th June 2016
5 rounds for time:
30 Box Jumps 24/20"
30 Wall Ball 10/7kg, 10/9' target
Time Cap = 35 minutes
Compare to 15th August 2015
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.
11am Leeds Barbell Club
11am Sunday Social
Good luck to all our athletes taking part in the Glacier Games and Pound For Pound competitions this weekend.
Happy birthday to Emma Hart and Rich Tunnington
Well done to all the athletes who competed in our first Lifting League fixture at The Forge on Thursday and a big thank you to Yousef for arranging the fixture.
Friday 17th June 2016
Power Clean + Hang Power Clean + Push Jerk
Start at around 65 per cent 1RM and aim to increase the load on each set.
Rest 60-90 seconds between sets
10 - 8 - 6 - 4 - 2 reps of:
Clean and Jerk 70/45kg (or around 75 per cent of max load lifted above as a guide)
Perform 7 Toes to Bar and 7 Press Ups after each round.
Time Cap = 15 minutes
Good luck to Tudds who is taking on the Yorkshire Three Peaks Challenge today.
Happy birthday to Lizzy Scott
CrossFit Leeds' Push Up programme to get you your first full Push Up and Rx'ing Push Ups in WODs.
Thursday 16th June 2016
Skill - Rowing Technique
Efficient Rowing Technique, Sprint Starts and Transitions
"CrossFit Leeds Open Test"
Every minute on the minute for 30 minutes:
1) Row 11/6 Calories
2) 11 Burpees
3) 11 KB Swings 24/16kg
Add 1 Calorie/rep to each exercise every round!
If you fail to make the required reps in a minute, take each exercise back to your starting number and keep it there for the remainder of the 30 minutes.
Score is the total number of minutes you complete before failing to get the required number of reps in a minute.
To complete this workout in full you must finish the required number of reps for 30 minutes. The last round will be Row 20/15 Cals, 20 Burpees, 20 KB Swings!!!
Compare to 17th December 2015
Happy birthday to Pete Shepherd