MONDAY
15/09/14

Change of format to the posts and introduction of Levels at CrossFit Exe:

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

LEVEL 2

A) Back Squat; 5 reps; 5 sets

B) Good Mornings; 8 reps; 3 sets

C)
In pairs; alternating each round:

Partner 1:
Walking Lunges with DB overhead (left); 8 reps; 20/15kg
DB Thruster (left); 8 reps; 20/15kg
Walking Lunges with DB overhead (right); 8 reps; 20/15kg
DB Thruster (right); 8 reps; 20/15kg

Partner 2:
Continuous down-ups

8 rounds for time

LEVEL 3

A) Jerk; 4 rep max then 2 sets at 90% of the 4RM

B) Back Squat; 5 rep max then 4 sets at 90% of the 5RM

C)
GHD Extensions with barbell; 8 reps
Lunges with barbell overhead; 12 reps

*Keep weight sensible on both movements

D)
250m sprint
15 Push-Press (60/40)
Rest 3 minutes

3 rounds