Weekly Program


Our very first level method assessment on Monday is going to be a simple one – the front squat.

As with all the level method tests, there are different levels for everyone. At the yellow level the goal is to complete 8 reps at a certain weight. This moves to sets of 5 for orange, 3 for blue and a 1RM for levels purple and above.

To qualify for the purple level, the minimum number for a 1RM is 65kgs for women and 97.5kgs for men.

We are keeping our team metcon theme for Monday after the front squat. Please note that this is just a regular metcon and nothing to do with the Level Method!

In teams of 2, AMRAP in 15 minutes of:

  • 20 squat cleans
  • 20 push jerks
  • 50 double unders



We are ramping things up on Tuesday with a full session of Level Method focused on upper body pulling and lactic tolerance.

The upper body movement is based around the pull up or chin up. The chin up is performed with palms facing your body, the pull up with palms away. See the photo below for the chin up on the left and pull up on the right.

If you can’t yet do a pull up, don’t worry. The testing starts with ring rows, then goes to a dead hang hold from the bar, a hold with chin over the bar and negative chin ups performed with a 5 second descent.

For those of you that can perform more than 6 pull ups, you will do a 1RM weighted pull up.

Don’t forget that all reps must be done with a full range of motion. That means arms fully extended at the bottom position and chin over the bar at the top.

After the upper body pull we move to lactic tolerance. Lactic tolerance might not be a term which you are already familiar. A simple way to understand it is to imagine what happens if you try to sprint as fast as possible. At around the 20 second mark you will hit a lactic limit. That means that muscles and lungs will start to burn and you just can’t continue any more and are forced to stop. Our workout today will test how close you can get to that lactic tolerance limit and stay there. Not pleasant, but a very important part of your fitness!

Clearly lactic tolerance is not something you can maintain for a long time, so this will be a short test at a max of 6 minutes. Intensity is key and you must go as hard as possible!

The workout you do will be based off your score in the upper body pull. The metcon is a variation of Fran which consists of:

  • 21/15/9
  • Thruster 40/30kgs
  • Pull ups


Many of you will have done Fran before, but if it took you longer than 7 minutes to complete, it is not a true test of lactic tolerance. That is why it is important to choose an appropriate version of the test that you can really attack and try to finish as fast as possible.

Some of you will find that your score in the lactic tolerance test will be much higher than the upper body pull test. Others will find the opposite. Remember that all these test do is give us valuable information. If you score badly on the upper pull test and very well on lactic tolerance, this simply means that if you want to improve your fitness levels, you need to prioritise work on strength as opposed to conditioning.


We will revert to our regular program on Wednesday on the deadlift, which moves to sets of 3-3-3-3-3. Please make sure to use your numbers from last week to dictate your sets for this session.

Our Level Method test for Wednesday is similar to Tuesday in that it is based around a classic CrossFit metcon – Annie, which consists of:

  • 50/40/30/20/10
  • Double unders
  • Sit ups


If you want to take on Annie as prescribed, you need to complete it in under 10 minutes and 30 seconds. This means your double unders need to be on point!

Don’t underestimate the sit ups either, which need to be performed to a good standard. You can do them in butterfly fashion, but please take a look at the photo below which shows the bottom position where both hands must touch the ground and the top position with the shoulders in front of the hips.

If you don’t have double unders yet or they are still a bit erratic, don’t worry as there are still plenty of way we can test these two movements.


We will take a break on Thursday from the Level Method. However, please remember that you can still sign up to class and take on one of the tests that you missed from earlier in the week. Just make sure that you inform your coach so he/she can coordinate.

Otherwise Thursday will be an upper body push day working on the strict press.

This will be followed by a metcon, an AMRAP 20 minutes of:

  • 30 strict press
  • 30 toes to bar
  • 30 box jumps



We are going to finish the week with another Level Method test – weightlifting.

As with all our other tests, there are plenty of options. For those of you who are proficient in the clean and jerk and snatch, you can go for a weightlifting total. That is the combined total of your max clean and jerk and snatch. Please note however that the minimum score to get a  total is 82.5kgs for women and 137.5kgs for men.

You are not required to do a squat clean and split jerk and squat snatch for these movements, although of course you can. A power clean and push jerk and power snatch is sufficient.

If you cannot yet clean and jerk at least 70kgs (men) or 50kgs (women), that is not a problem. You can start with a hang power clean for 8 reps. This moves to the hang power clean for 5 reps, 3 reps and the power clean for a single rep.

The metcon for Friday is not a part of the Level Method program and consists of 3 rounds of:

  • 10 power snatches
  • 8 burpees
  • 6 front squats


8 minute timecap



Mois de mars

Level Method

The Level Method will be part of the March programming, if you’re not sure how it works, check out the article here.


Mobility & Breathing seminar

Learn to breathe better by working on your mobility with simple and effective breathing exercises to be applied before/during/after training. This seminar will be given by Pauline Provost at 1227. More information here.


Women’s Day WOD

This Sunday 8th of March celebrates International Women’s Day and we will be doing the same at CrossFit GVA! To mark the occasion, we have a special WOD created by our coaches Mary and Andrea called Train Like a Girl. More info here.


Teams of Two Competition

Our first competition of the year for the Crossfit GVA community will take place on March 15th at 1227. It will be in teams of two, 100% female, male or mixed. More info here.