A) Front Squat; 2 reps; 5 sets

In pairs, work through the following with each completing the set before moving on:
L-Hang/Tuck Hang; 30 sec
V-Up; 30 sec
Plank (wgt); 30 sec
3 sets, not for time

In the same pairs complete:

100 Double-unders
75 Russian Swings (32/24)
100 Wall Ball (9/6)
75 Russian Swings (32/24)
100 Double-unders


A) Snatch; Heavy Single

B) Clean; Heavy Single

C) Front Squat; Heavy Double


For total time:

500m row
Rest 30 sec
400m row
Rest 30 sec
300m row
Rest 30 sec
200m row
Rest 30 sec
100m row

Explanation of the Levels:

Level 1
A fundamentals programme for beginners and those looking for a steady re-introduction to CrossFit training. Develop technique in the core strength lifts and basic gymnastic movements; work on mobility, ironing out imbalances and gaining positional stability; improve work capacity and movment function.

Level 2
CrossFit Exe class based programme. Further development of technique in barbell and gymnastic movements; testing and developing strength and power; mobility to improve performance; exploring a greater range of energy systems. A complete programme for general fitness and physical capacity, it is possible to remain on this programme indefinitely.

Level 3
Current or prospective CrossFit competitors. A slimmed down version of the full Athlete Programme that will fit people’s schedules a little easier. A focus on weightlifting, CrossFit gymnastics and a full range of energy system work. Structured for progression toward major CrossFit competitions.

Level 4
Individual Programming, for those with the time, dedication and drive to maximise their potential. Athletes in CrossFit, weightlifting, other sports, Military…tailored programming to meet specific goals. Those requiring more individual programmes should contact us on

This entry was posted in Aerobic, Lower, Weightlifting.

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