TUESDAY
02/12/14
LEVEL 2
Warm-up
Double-Under Practice
10-12 Cuban Press + Wall Slide
15-20 Press-ups
10-12 Shoulder Dislocates
15-20 Press-ups
A) Behind Neck Strict Press; 5 reps; 3 sets
B)
On the minute for 10 minutes:
Odd – KB/DB Push-Press; 6-8 reps
Even – HSPU; 3-6 reps or Static Hold; 20 sec
C)
15 minute AMRAP:
40 Double-Unders
20 Air Squats
10 Toes-to-bar
LEVEL 3
Warm-up
Max Set Double-Under; 3 attempts
10-12 Cuban Press + Wall Slide
15-20 Press-ups
10-12 Shoulder Dislocates
15-20 Press-ups
A)
Power Jerk; 5 reps; 5 sets; Practice cycling barbell
B)
On the minute for 10 minutes:
Odd – KB/DB Push-Press hold for 2 sec at top; 6 reps
Even – Kipping HSPU; 30 sec
C)
For time:
30 Row (cal)
20 Toes-to-bar
10 Box Jumps (30/24)
3 rounds
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 info@crossfitexe.com
