Wednesday 5/28/2014

Battleground, Norwalk – Level 1

Being a great CrossFitter is not about being great at one thing but about being consistently consistent at the little things.

Weightlifting

Weighted Pull-ups (12 sets of 2 weighted pullups every minute)

Metcon

Metcon (AMRAP – Reps)

10 Min AMRAP
Ring Dip Buy in followed by amrap of 200m Run/15 Wall Balls 15 KB Swings
Beginner 15 Ring dips 14#/10# wall ball 16#/12# KB
Intermediate 30 Ring Dips/ 20 and 14 to the 10/8 24/18kg kb
Advanced 45 ring dips 30/20 to the 10/9 32 and 24kg kettlebell
Each 50m of the run counts as 1 rep or 4 reps per run.

Endurance

Metcon (5 Rounds for time)

500m Row Rest 2:00
400m Row Rest 1:30
300m Row Rest 1:00
200m Row Rest :30
100m Row

Advanced Work

Metcon (4 Rounds for reps)

8 min EMOM
Even Min 10 bench press(goal is bodyweight)
Odd 10 GHD Situps
2 Min Fatbar deadlift hold

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