A) Box Jump; 8 attempts at a max height

i) Power Snatch Drills
ii) Power Snatch; 3 reps; 5 sets

For total reps, for 12 minutes complete:

Min 1: 30 sec KB Swings (24/16)
Min 2: 30 sec Pull-Up
Min 3: 30 sec Lunges


A) 5 minutes practice each on:

– Chest to bar pull-ups or Muscle-ups
– Handstands/Handstand Push-Ups

B) Close Grip Bench Press; 4 reps max then 3 sets @ 90% of 4RM

C) For total reps, for 20 minutes complete:

Odds: 20 sec Power Snatch
Evens: 20 sec CTB Pull-Ups

*Choose own weight on PS for consistent touch and go sets with max one break per set.

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 CPBattery, Gymnastics, Upper.

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