Oct 16 – CYCLE 2 TEST WEEK

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (1×3)

Find 3 rep max back squat.

Metcon

Metcon (Time)

3 Rounds

9 Thrusters 115/75lbs

12 Bar Facing Burpees

15 Toes to Bar

6 week challenge workout

Warm-up

Warm-up (No Measure)

2 Rounds

25′ duck walk

50′ walking lunge

25′ crab walk

10 Air squats

15 Cal Bike

GL Weightlifting

GL Metcon

GL: Back Squat (1×3)

Find 3 rep max back squat.

GL: Metcon (Time)

3 Rounds

9 DB Thrusters

12 Burpees over DBs

15 TTB/Hanging Knee Raises

Oct 15 – CYCLE 2 TEST WEEK

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Snatch (1×1)

Find 1 rep max squat snatch.

Metcon

Metcon (AMRAP – Reps)

AMRAP 5

Using 70% if your 1RM Snatch from above, maximum reps of squat snatches.

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds

Row 250m

8 Burpees

12 Jump squats

GL Weightlifting

GL: Push Press (1×1)

Find 1 rep max push press.

GL Metcon

GL: Metcon (Time)

3 Rounds

20/15 Cal Row

15 Wallballs

10 Deadlift (KB or Barbell) – Heavy

10 Burpees

Oct 12 – RETEST WEEK DAY 5

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Deadlift (1×5)

Find new 5 rep max deadlift.

Metcon

Metcon (Time)

For time:

9-6-3

Sandbag Over Shoulder 150/100lbs

Bar Muscle Ups
*Scale for not having sandbags is squat clean thrusters, they should be heavy singles*

6 week challenge workout

Warm-up

Warm-up (No Measure)

2 Rounds

Row 250m


:30 Hang From Pull Up Bar

10 Ring Rows


10 KB DL

GL Weightlifting

GL: Deadlift (1×5)

Find new 5 rep max deadlift.

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

15 min running clock. . .

Run 600m (3 laps) or bike 1 mile

Then in remaining time AMRAP:

20 lunges (10 per leg)

15 KBS

10 wallballs

Oct 11 – RETEST WEEK DAY 4

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Hang Clean (1×2)

Find new 2 rep max hang clean.

Metcon

Metcon (Time)

For time:

2 Rounds

Row 50/40 Calories

50 Wallballs

Run 400m

50 Empty Bar Thrusters

6 week challenge workout

Warm-up

Warm-up (No Measure)

Trainer’s Choice

GL Weightlifting

GL: Hang Power Clean (5×3)

Work with DBs or barbell.

GL Metcon

GL: Metcon (Time)

For time:

2 Rounds

30 cal row

30 wallballs

400m run/0.7 mile bike

30 thrusters (light DBs or empty barbell)

Oct 10 – RETEST WEEK DAY 3

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Shoulder Press (1×3)

Find new 3 rep max shoulder press.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

3 Power Snatch 155/105

6 Ring Dips

9 Box Jump Overs 24/20″

6 week challenge workout

Warm-up

Warm-up (No Measure)

50 single unders

40 lunge steps

30 air squats

20 jumping jacks

10 sit-ups

GL Weightlifting

GL: Shoulder Press (1×3)

Find 3 rep max shoulder press.

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 18

10 alt DB snatch

10 push-ups

10 box jump overs/step-overs

Run 1 lap/Row 350m