FRIDAY
05/12/14
LEVEL 2
Warm-up
Lunge Complex
Walk Lunge + Rotation; 20 steps
Wide Lunge + Rotation; 20 steps
Walk Lunge + Rotation with plate; 20 steps
Wide Lunge + Rotation with plate; 20 steps
A)
12 minutes to complete:
Pull-up – bar or rings
Glide Kip; 4 reps; 3 sets
Pull-up; 3 reps; 3 sets; explosive pull to sternum, load if necessary
Dip – Bar or Rings
10 sec Static hold + 10 sec negative; 3 reps; 3 sets
Strict Dips; 3-5 reps; 3 sets; full depth & full lock out
B) Front Squat; 3 reps @ 33X2; 5 sets
C)
In pairs, for time:
Thruster; 8 reps (45/30)
Box Jump (24/20); 8 reps
6 rounds, each partner completes full round before switching.
LEVEL 3
Warm-up
Lunge Complex
Walk Lunge + Rotation; 20 steps
Wide Lunge + Rotation; 20 steps
Walk Lunge + Rotation with plate; 20 steps
Wide Lunge + Rotation with plate; 20 steps
A) Clean; 3 reps; 7 sets; Progressive up to 85-95% effort
B) Front Squat; 3 reps @ 33X2; 5 sets; Plus one set of 20 reps at max effort
C)
For time:
Thruster; 8 reps (45/30)
CTB Pull-ups; 8 reps
6 rounds
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 info@crossfitexe.com
