WEDNESDAY
03/12/14

LEVEL 2

Warm-up
15 Good Mornings with Plate on Chest
10 Overhead Plate Lunges
5 Strict Pull-ups
3 sets

Hip Mobility/Shoulder Pre-hab

B)
Deadlift; 8 reps; 5 sets; Max Effort

C)
In pairs, for total reps:

60 sec Hang Power Clean (60/40)
60 sec Shoulder to Overhead (60/40)
60 sec Burpee

3 rounds

LEVEL 3

Warm-up
15 Russian Swings
10 Overhead Plate Lunges
5 Strict Pull-ups
3 sets

A)
Good Mornings; 5 reps; 5 sets

B)
Deadlift; 15 reps; 3 sets; Max Effort

C)
For total reps:

30 sec CTB Pull-ups
30 sec Rest
30 sec KB Snatch (24/16)
30 sec Rest
30 sec Assault Bike (cal)
30 sec rest

5 rounds

Explanation of 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