## 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.*