TRAINING – WED 01/10/14

TRAINING – WED 01/10/14



A) Sumo Deadlift; 5 reps; 5 sets

20 minute AMRAP:
20 OH Plate Lunges (20/15)
20 Down-ups
20 Plate GTOH (20/15)
20 Toes-to-bar
20 Wall Balls (9/6)

Every 4 minutes complete a 400m run (4 min, 8 min, 12 min, 16 min)


A) Power Snatch
3 sets of 1.1.1 @ 60-65%
3 sets of 1.1 @ 65-70%
5 sets of 1 @ 70-80%

* Stay within %, focus on speed.

B) Front Squat
60 sec for reps @ 70% of 1RM
Rest 3 min
2 sets


For time:
Deadlift (150/100); 8 reps
300m row
Deadlift (150/100); 6 reps
300m row
Deadlift (150/100); 4 reps
300m row
Deadlift (150/100); 2 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

This entry was posted in CP/ATP, Lower, Weightlifting.

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