TRAINING – MON 17/11/14

TRAINING – MON 17/11/14



Walk Lunges with plate twist; 20 reps
Goblet Squats; 10 reps
BB Good Mornings; 10 reps
3 sets

A) 10 min handstand/HSPU Skills

B) Back Squat; 4 reps; 7 sets; at 75% 1RM

3 rounds for time:
20 dumbbell thrusters (20/15)
75 double-unders


As above

8 minutes max distance handstand walk

EMOM 12 minutes: Clean; 1 rep; Loading 70-90% 1RM

Back Squat; 3 reps; 7 sets; 75% 1RM

For time:
50 Double-Unders
10 Pull-ups
50 Double-Unders
10 Pull-ups
50 Double-Unders
10 Pull-ups

All sets to be completed unbroken. If you trip on DU, restart set. If you have to drop on pull-ups, restart from where you dropped.

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 Lower, Weightlifting.

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