TRAINING – MON 03/11/14

TRAINING – MON 03/11/14



Shoulder Support Hip Bridge – Double + Single Leg; 10 reps; 3 sets
OH weighted walking lunge; 20 reps; 3 sets
Single leg hops; 20 reps; 3 sets
Goblet Squats; 10 reps; 3 sets

EMOM 10 minutes:
Min 1: Thruster (45/30); 10 reps
Min 2: Strict Pull-ups; 6 reps

Death by Wall Balls (9/6)
Add 2 reps every 30 sec

When you can’t complete the reps in the time limit, move on to:

Death by Burpees
Add 2 reps every 30 sec

Finish when you can’t complete the reps in the time limit.


Activation drills as above


Muscle Clean x3 + Front Squat x3 + Hang Clean x3; 4 sets

Clean; 12 minutes to a 85-90% single rep; Finish the sets before form is compromised

Front Squat; 3 reps; 5 sets

10 minutes for max reps:
20 sec Wall Ball (9/6)
20 sec Burpee
20 sec Rest

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 LacticEndurance.

Bookmark the permalink.

Follow any comments here with the RSS feed for this post.

Post a comment or leave a trackback: Trackback URL.