Train with LEVEL UP! Our Program consists of a blend of CrossFit, Weightlifting, Gymnastics and Functional Body Building. Developing your performance in every aspect of CrossFit and life!
FeaturesA
Clean & Jerk
8 x 1
B
Back Squat
3 x 8
C
Segmented Clean Deadlift
3 x 5
D1
Thruster
3 x 5
D2
Russian Twist
3 x 20
A
Barbell Strict Press
4 x 8
B1
Pull-Up
3 x 10
B2
Push-Up
3 x 10
AMRAP10
C
AMRAP10 30 sec erg - Max Effort 10 Thruster (45/30) 10 T2B/Knee raises 30 Sec rest
A
Snatch
8 x 1
B
Snatch Grip RDL
3 x 8
C1
Barbell Front Rack Reverse Lunge
3 x 20
C2
Dual KB Overhead Carry
3 x 30
D1
V Ups
3 x 12
D2
Prone Snow Angels
3 x 15
A
GOAT WORK
1 x 15:00
Aerobic Circuit
B
EMOM15 1. 6 strict pull-ups + 12 push-ups 2. 15 sit-ups 3. 8 burpee box jump overs (24´/20´)
A1
Strict HSPU
4 x 8
A2
Strict Toe to Bar
4 x 10
B
Speed Front Squats
4 x 6
FOR TIME
C
10 rounds for time of: 9 thrusters (45/30) 35 double-unders
A
Deadlift
4 x 8
TEAM OF TWO
B
Team of two 3 ROUNDS FOR TIME: 400 meter Run/Row 21 Kettlebell Swings (24/16 kg) 12 Pull-Ups Then, complete: 30 Clean-and-Jerks (135/95 lb) INSTRUCTIONS: With a running clock, complete the prescribed work in the order written as fast as possible (“For Time“). One partner works at a time. Switch as needed. Score is the time on the clock when the last Clean-and-Jerk is completed. With a running clock, complete the prescribed work in the order written as fast as possible (“For Time“). One partner works at a time. Switch as needed.
A
Yoga 3.0
Aerobic Recovery
B
A: 30 Min Aerobic Work. Low pace: 40 seconds on 20 seconds off for 30 min. You can perform as Mikkos, stick to one erg or go for a run / ski!
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