MONDAY
01/12/14
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)
Pull-up – bar or rings
Static holds + Negative; 10 sec chin over + 10 sec lower; 4 sets
Pull-up; 3 reps; 4 sets; explosive pull to sternum, load if necessary
*False grip if using rings
B)
Back Squat; 8 reps; 5 sets
C)
8 minute AMRAP:
8 KB Swings (24/16)
8 KB Lunges (24/16)
8 Pull-up/Ring Row
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)
Muscle-up Practice
Static holds + Negative; 10 sec rings under chin, elbows tucked + 10 sec lower; 4 sets
Strict Muscle-Up; 1-3 reps; 3 sets; load if necessary
*Scale Strict Muscle-up for: 3 Ring Pull-ups + 6 Ring Dips
B) Snatch; 2 reps; 7 sets; Progressive up to 85-95% effort
C) Back Squat; 8 reps; 5 sets; Max Effort
D)
3 minute AMRAP:
8 Power Clean (70/50)
8 Barbell Lunges (70/50)
8 Chest-to-bar Pull-ups
Rest 1 minute
3 sets
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
