A) Strict Press; 5 reps; 5 sets

In pairs, alternating sets of:
Bent Over Row; 7 reps
Wall Ball Sit-Up; 14 reps
5 sets

In the same pairs, for time:

150 Wall Balls (9/6)
150 Box Jump Overs

One person working at a time
Split reps/exercises for the best score


A) Clean from blocks (bar between knee and mid thigh) + Jerk
1 + 2 @ 60%
1 + 2 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
3 x 1 @ the % you felt fastest and most fluid

*Focus on speed of transition, full extension into pull under the bar.

B) Pendlay Row; 8 reps; 3 sets; Progressive


For time:

21 cal Row
21 Deadlift (70/45)
15 cal Row
15 Burpee pullups
9 cal Row
9 STOH (70/45)

3 rounds

30 minute cut-off

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, CP/ATP, Weightlifting.

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