TRAINING – TUE 30/09/14

TRAINING – TUE 30/09/14



A) 3 Wgt. Jump + 3 Vertical Jump; 5 sets

i) Hang Power Clean Drills
ii) Hang Power Clean; 5 reps; 5 sets

In 2 minutes complete:
250m row
AMRAP Push-Press (50/35)
Rest 2 minutes

3 sets for total reps


A) 5 minutes practice each on:

– Chest to bar pull-ups or Muscle-ups
– Toes-to-bar

B) Every 90 sec for 9 minutes:

Hang Power Clean + Power Jerk; 10 reps

*Determine your own weight so that reps can be completed unbroken

C) For total time: Row 1000m; Rest 1:1; 3 sets

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 Gymnastics, LacticEndurance, Weightlifting.

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