TEAM – SAT 06/12/14

TEAM – SAT 06/12/14



In teams of four:

A) 6 minute team total in: Strict Press

B) 6 minute team total in: Power Clean

Three rounds for total reps:
60 sec Partner Plate Step-ups (20/15kg; 20″)
60 sec Synchro Air Squats
60 sec Partner Plate GTOH (20/15)
60 sec Synchro Sit-ups
60 sec Partner Press-ups
60 sec Synchro Down Up


Explanation of 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 TeamWOD, Uncategorized.

Bookmark the permalink.

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

Post a comment or leave a trackback: Trackback URL.