Sledge

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Push Jerk (7X2)

7×2 split or push jerk – 10 of 11 (7 sets of 2 reps, same weight across at 85-95% of max) Jerk

Dumbbell split squat (7X4)

Super Set: 7×4 dumbbell split squat

Sledge (Time)

5 rounds

5 Deadlifts (Health: 105 lbs, Athletic*: 185lbs, Performance: 275 lbs)

10 Burpees

Thor or Wod

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Bench Press (heavy)

work up to heavy

The Real Deal (AMRAP – Rounds)

15 minute AMRAP (as many rounds as possible)

40 Double unders* (Health: 80 single unders)

6 hang power clean (Health: 35lb / Athletic: 65lb* / Performance: 95lb)

6 shoulder press (same)

6 push press (same)

12 front rack reverse lunge in place (same) -alternate legs, 6 left / 6 right

Ferrari Dino 246

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Front Squat (5X3)

3-3-3-3-3 Front squat (5 sets of 3 reps, adjust load each set working up to a max or ‘strong effort’)

Pull-ups (5X3)

Super Set: 3-3-3-3-3 weighted strict pull up or progression (5 sets of 3 reps, adjust load each set working up to a max or ‘strong effort’

Ferrari Dino 246 (Time)

4 rounds

6 Overhead Squats (Health: 55lbs Front Squat, Athletic*: 65lbs, Performance: 115lbs)

8 Toes-to-Bar

12 Wall Balls (Health: 10lbs/8ft, Athletic*: 14lbs/9ft, Performance: 20lbs/10ft)

100m Sprint