Friday

Battleground, Norwalk – Level 1

There will be a class at 10 on Saturday. As a gym ,we will be doing the CrossFit Lift Off workout on Monday. However, if you cannot do it Monday then you can try to do it this weekend. Good Luck!

Warm-up

Weightlifting

Split Jerk (8×2-3 Every Min around 60%)

Dumbbell Push Press (5×5 Every 2 min )

Push Press

Metcon

Metcon (16 Rounds for reps)

16 Min EMOM

Min 1: 5 Touch N Go Squat Snatches 50-60%

Min 2: 5-10 Pullups

Min 3: 5-10 Squat Cleans Same weight

Min 4: :30 Double Unders

Endurance

Metcon (2 Rounds for time)

Row 2k Rest 10 Min Row 2k

Advanced Work

Pull Ups

Level 1: 2x Max Sets of pullups/ or ring rows: 3 Min Rest Between Sets

Level 2: 2x Max Sets of Butterfly Pull ups -only good sets with a min number count… i.e 10 good ones. Goal is 30-50 Butterfly

Level 3: 2x Max sets of muscle ups. If you get less than 3 each set then: Goal is 10-15 MU. If you can’t do that many in a row continue with 2-3 min rest between sets

HSPU

Level 1: 2x Max Sets of HSPU to an abmat 3 Min Rest

Level 2: 2x Max Sets to the floor kipping

Level 3: 1x max strict followed by a set of max kipping rest 3min and repeat

Pistol

Level 1: 2x Max Set of Sit and Stands

Level 2: 2x Max Sets No Alternating

Level 3: 2x Max Sets with Weight – no alternating

Double Under

Level 1: Practice

Level 2: Get 100 Double Unders in even sets.. 10s, 20s, 25s, with min numbers for each

Level 3: Get 250 DU in min big sets… 30s, 50s, etc.

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