TRAINING – WED 08/10/14

TRAINING – WED 08/10/14



Russian Swings & Hip Bridges

Single Leg Deadlift

A) Deadlift; 6 reps; Every minute for 8 minutes; 55-65% of 1RM

In pairs:

50 KB Swings (24/16)
50 Synchro Squats
50 Pull-ups
50 Synchro Squats
50 DB Push-Press (25/20)

Only one person working at a time

Partner Stretching
– Executioner
– Hamstrings
– Chinese Box Stretch


A) Hang Snatch; 3 reps; 5 sets; 70-85% of 1RM

* Stay within %, focus on speed.

B) Pause Front Squat (2 sec); 5 sets to set a 3 rep max

20 minutes max metres on Assault Bike:

Every 2 minutes complete 10 Deadlift @ 140/90

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 Aerobic, Lower, Weightlifting.

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