TRAINING – MON 27/10/14

TRAINING – MON 27/10/14



Benched Hip Bridge – Double + Single Leg
Weighted Hip Bridge (20/15); 10 reps; 3 sets

Every minute for 9 minutes:
Min 1: OH Plate Lunges (20/15)
Min 2: Front Leaning Raise
Min 3: Side Plank (30/30 sec)

9 minutes to complete:
LL Rope Climb; 1 reps/Czech Pull-ups; 5 reps
Wall Walk; 2 reps/Pike Walk Out; 5 reps
Handstand (Belly facing) Wall Hold; 30 sec
3 sets

9 minute AMRAP:
Goblet Squat (24/16); 15 reps
SA KB Swing (24/16); 12 reps
Pull-ups; 9 reps


Muscle Snatch x2 + OHS x2 + Snatch Balance x2 + Sotts Press x2; 4 sets

Hang Snatch x2 + OHS (3 sec pause in bottom position); 5 sets

Back Squat; Take no more than 4 sets to set a 10 rep max

For time:
21 Wall Ball (9/6)
15 Deadlift (100/70)
9 Strict Pull-ups
3 rounds

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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