Down Dog + Up Dog; 30 sec
Weighted Dislocates; 30 sec
Z Press; 60 sec
Down/Up High Pull x2 + Hang Muscle Snatch x2 + OHS x2 + Snatch Balance x2; 3 sets
Hang Snatch x2 + OHS (with 3 sec pause in bottom position); 5 sets
Farmer’s Carry (25/20); 200m
KB Waiter’s Walk (24/16); 50m; Right Arm
KB Waiter’s Walk (24/16); 50m; Left Arm
Warm-up with 10 minutes:
Royal Marines 350 year anniversary:
35 min AMRAP
1 rope climb
6 front squats (60/40)
4 stoh (60/40)
Explanation of the Levels:
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.
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.
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.
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 firstname.lastname@example.org