TRAINING – MON 24/11/14

TRAINING – MON 24/11/14



Walk Lunges with plate twist; 20 reps
Wide step Lunges with plate twist; 20 reps
Single Leg Box Squats; 10 reps
3 sets

A) 10 min handstand/HSPU Skills

B) Back Squat; 3 reps; 7 sets; Progressive to 85-95% effort

3 rounds for time:
15 Power Snatch (35/25)
15 Burpees


As above

Every minute for 10:
Min 1 – HSPU 8-12 reps
Min 2 – CTB Pull-ups

Back Squat; Heavy Triple; plus 3 sets at 85%

3 minute AMRAP
12 Power Snatch (35/25)
9 Overhead Squats (35/25)
6 Burpee Box Jump Over (30/24)

Rest 1 minute

3 sets for total reps



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 LacticEndurance, Lower.

Bookmark the permalink.

Follow any comments here with the RSS feed for this post.

Post a comment or leave a trackback: Trackback URL.