TUESDAY
21/10/14
LEVEL 2
Warm-up
Wall Handstand (faceout); 30 sec
Dead Hang; 30 sec
Wall Hand Stand (face in); 30 sec
Squat Sit; 30 sec (Sit in bottom of Squat)
2 rounds
A)
i.
8 minute pull-up skill work
Kipping; Butterfly; Linking; rope climb
ii.
8 minute pull-up strength work
Legless rope climb/rope pulls; Weighted pull-up; Strict pull-up; Negative pull-up
C)
For time:
1000m row
4 Turkish Get-Up each arm
50 Burpees
4 Turkish Get-Up each arm
1000m run
LEVEL 3
Warm-up with 10 minutes handstand practice
Wall Handstand (faceout); 30 sec
Dead Hang; 30 sec
Wall Hand Stand (face in); 30 sec
Squat Sit; 30 sec (Sit in bottom of Squat)
2 rounds
Max handstand hold; 10 attempts only
B)
5 minutes volume accummulation:
4-8 CTB Pull-ups
4-8 Strict HSPU
C)
For time:
5000m row
Every 500m complete:
Turkish Get-Up; 1 rep each arm
Hollow Body Rocks; 20 reps
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
