TRAINING – WED 19/11/14

TRAINING – WED 19/11/14



Wall Squats; 10 reps
Hindu Press-ups; 10 reps
Glide Kip; 10 reps
3 rounds

A) Paused front squat 3RM, 15 minute time limit; Pause 3 sec at bottom

12 min Muscle-up Skills
Circuit style
5 minutes – Kipping on rings
5 minutes – Transition practice
5 minutes – Dip practice

AMRAP 12 minute:
300m row
400m run



50 Double-unders
10 Pull-ups
3 sets

20 minutes to establish the Clean weight for Part B


Part A
In a 6 minute window complete:
150 double unders
30 pullups
Then, in the remaining time, AMRAP of ring muscle ups

Rest 2:00

Part B
Complete 1 clean every minute for 10 minutes at a preselected weight. Score = weight x successful lifts.

To clarify, athletes must select one weight for the duration of the 10 minutes. Athletes may not increase or decrease weights throughout this workout and may not complete more than 1 successful lift per minute for a total of maximum total of 10 successful lifts.

Parts A & B will be scored separately but must always be done together. Athletes may not mix and match scores from separate attempts at this workout.

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

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