Monday

Battleground, Norwalk – Level 1

Today- we are doing the CrossFit Lift Off Competition as a gym.

https://games.crossfit.com/article/2017-crossfit-liftoff
Compare yourself based on your age and weight class above.

Weightlifting

Snatch (Work up to something heavy)

Clean and Jerk (Work up to something heavy )

Metcon

2017 CrossFit Liftoff Workout (AMRAP – Reps)

RX’d

Complete as many rounds as possible in 12 minutes of:

25 pull-ups

50-calorie row

100 overhead squats 50 box jumps

25 pull-ups

M 45-lb. barbell and 24-in. box F 45-lb. barbell and 20-in. box

Scaled

Complete as many rounds as possible in 12 minutes of:

25 jumping pull-ups

50-calorie row

100 overhead squats 50 box jumps

25 jumping pull-ups

M 45-lb. barbell and 24-in. box F 35-lb. barbell and 20-in. box

Endurance

Metcon (3 Rounds for calories)

4:00 on 4:00 off the Airdyne for 20:00

Advanced Work

Pull ups

Level 1: 7x :10 Pullup Holds followed by :10 lowers

Level 2: 7 sets of strict Pullups Every 2 min

Level 3: 1 set of 5-10 Strict Chest to bar followed by 1 Set of 5-10 Strict Ring Dips – 14 Min EMOM

HSPU

Level 1: 7 x:10 Sec HSPU Holds followed by :10 Lowers

Level 2: 7 sets of HSPU – Every 2 min- Same reps every set

Level 3: 7 sets of Strict HSPU Every 2 min- Same Reps every set

Pistols

Level 1: Sit to stand with Chair – 5x 10 Each leg- not alternating

Level 2: 5×10 Pistols each leg

Level 3: 5×6. Increase the kb/dumbbell weight

Double Unders

Level 1: Practice Doubles – no single/Doubles

Level 2: 12 Min EMOM: Same every min

Level 3: 4x Sets unbroken- shoot for 50.

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