TRAINING – MON 22 SEP

TRAINING – MON 22 SEP

MONDAY
22/09/14

LEVEL 2

A) Back Squat; 3 reps; 5 sets

B) Good Mornings; 8 reps; 3 sets; heavier than last week

C)
For time:
20 DB Thruster (20/15)
30 Burpees
20 DB Thruster (20/15)
30 Burpees
20 DB Thruster (20/15)

LEVEL 3

A) Snatch Pull + Snatch
2 @ 60%
2 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%+
3 x 1 @ 80%

B) Back Squat; 3 rep max then 4 sets at 90% of the 3RM

C)
GHD Extensions with barbell; 8 reps; heavier than last week

Lunges with barbell overhead; 12 reps; same weight as last week

D)
For time:
20 GTOH (60/40)
30 Burpees
15 GTOH (70/45)
30 Burpees
10 GTOH (80/50)

*Aim for touch and go sets with max of two breaks per set

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 info@crossfitexe.com

This entry was posted in CP/ATP, Lower, Weightlifting.

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