WEDNESDAY
05/11/14

LEVEL 2 & 3

Warm-up
Walk Lunges; 20 steps
Press-ups; 10 reps
Wide Step Lunge; 20 steps
Press-ups; 10 reps
Walk Lunge + Twist; 20 steps
Press-ups; 10 reps
Wide Step Lunge + Twist; 20 steps

B)
WOD prep: Power Snatch

C)
GUNPOWDER, TREASON & PLOT

In teams of 3 complete:

5 minute to set a team total:
5 Power Snatch; Touch & Go

Transition 2 minutes

11 minute AMRAP
11 Box Jump Over (20)
11 Down-ups
11 KB Swing (24/16)

Transition 2 minutes

For time:
1605 metre row

*For Level 3, the workout can be completed as a pair or as individual.

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 info@crossfitexe.com