FRIDAY
28/11/14
LEVEL 2
Warm-up
12 Wall Touches
24 KB High Pull
12 Single Leg Deadlift
24 Wide step walk lunge + twist
12 Pistols
A) 12 minute: Work on your a weakness or your goal
B) Deadlift; every 2 minutes complete 3 reps; 8 sets; 5-10kg heavier than last week
C)
3 rounds, for total working time:
Row 300m
15 Thruster (45/30)
Full rest between efforts
*max effort per round
LEVEL 3
Wide Step Walk Lunge + Twist; 10 reps each side
Single Leg Squat off 20″ box’ 10 reps each side
Jump Lunge (perfect form, no collapsing); 10 reps
3 rounds
A)
Paused Front Squat; 3 reps; 5 sets; 2.5-5kg heavier than last week
B)
EMOM 16 minutes:
Min 1 – Chest-to-bar pull-ups; 6-10 reps
Min 2 – Overhead Walk Lunge; 6-10 steps
*work efforts should be complete at or before 30 sec, use rep scheme and weight to achieve this.
C)
5 rounds for total reps:
60 sec to complete 6 GTOH (60/40) + AMRAP bar facing burpees
60 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 info@crossfitexe.com
