TRAINING – TUE 18/11/14

TRAINING – TUE 18/11/14



T-Spine Roller Arch; 2 minutes
Down-Dog to Up-Dog Mobility; 2 minutes
Couch Stretch; 2 minutes

A) Power snatch + hang snatch, build to max, 20 minute time limit

B) 10 min Pull-up Skills

10-8-6-4-2 reps for time:
Power clean (70/45)
Chest-to-Bar pullups


As above plus 10 minute shoulder pre-hab work

Strict Press + Push-Press x2; 5 sets to heavy set

False Grip Ring Pull-up; 3 reps; 5 sets; Tempo 32X2

For time:
Ski-erg; 300m
KB swing (32/24); 15 reps
3 rounds

Rest 3 minutes


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

This entry was posted in Aerobic, LacticEndurance.

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