TRAINING – MON 20/10/14

TRAINING – MON 20/10/14



10 Single Arm KB Swings
5 Russian Baby Maker
10 Goblet Squats
2 rounds

5 minutes: Ankle/Hip/Shoulder Mobility

Every minute for 8 minutes:
Snatch + Hang Snatch + Overhead Squat

Every 3 minutes for 15 minutes:
Thruster (50/35); 5 reps
Wall Ball; 10 reps
Air Squat; 30 reps

*Barbell starts on floor for thruster, no racks, no dropping.

10 minutes: Flexibility – posterior and anterior thigh; hip opener


EMOM for 10 minutes, stay between 75-85% of 1RM snatch:
Snatch + Hang Snatch

Overhead Barbell Lunges; 12 reps
Good Mornings; 12 reps
3 sets

*Stay light to ensure stability, we will be building up the weight gradually over the coming weeks.

Every 3 minutes for 15 minutes:
Front Squat (Bodyweight); 5 reps
Wall Ball; 10 reps
Air Squat; 15 reps

*Barbell starts on floor for thruster, no racks, no dropping.

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

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