TUESDAY
11/11/14
LEVEL 2
Mobility
T-Spine Roller Arch; 2 minutes
Down-Dog to Up-Dog Mobility; 2 minutes
Couch Stretch; 2 minutes
A) WOD Prep
B) Remembrance Day WOD
18min AMRAP
11x Hang Power Snatches 35/25kg
11x Burpees
11x Thrusters 35/25kg
11x Pull ups
On the 11th min pause for 1 whole minute before carrying on.
LEVEL 3
Mobility
As above plus 10 minute shoulder pre-hab work
A)
Every minute for 12 minutes:
Min 1: Assault Bike; 10 cal AFAP
Min 2: 3-5 Muscle-ups; unbroken
B)
Every minute for 12 minutes:
Min 1: 20 sec face to wall handstand hold
Min 2: 3-5 Strict Pull-ups
C)
Remembrance Day WOD
18min AMRAP
11x Hang Power Snatches 35/25kg
11x Burpees
11x Thrusters 35/25kg
11x Pull ups
On the 11th min pause for 1 whole minute before carrying on.
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
