Month: June 2018
Trainer’s Choice
CrossFit Resurgence – CrossFit – Level One
Willful Influence
CrossFit Resurgence – CrossFit – Level One
Weightlifting
Clean and Jerk (10 minutes)
Spend 10 minutes working up to a challenging (80-90%) clean and jerk.
Willful Ignorance (Time)
15 clean and jerks (Health: 35lb hang power clean and jerk, Athletic: 65lb*, Performance: 95lb)
40′ dumbbell walking lunge -one in each hand at sides- (Health: 15lb, Athletic: 30lb*, Performance: 45lb)
15 lateral burpees over bar
1 minute rest
Comrade Detective
CrossFit Resurgence – CrossFit – Level One
Weightlifting
Back Squat (6X4)
6×4 back or box squat – 7 of 12 (6 sets of 4 reps, same weight across at 75-85% of max)
Ring Dips (6X4)
Super Set: 6×6 weighted ring dip or progression (6 sets of 6 reps)
Comrade Detective (AMRAP – Rounds and Reps)
8 minute AMRAP (as many rounds as possible)
10 goblet squats (Health: 26lb / Athletic: 35lb* / Performance: 53lb)
15 American kettlebell swings (same)
5 round trip 20′ lateral shuffle with line touc
Don’ stop until you get enough
CrossFit Resurgence – CrossFit – Level One
Don’t Stop ‘Till You Get Enough (Time)
800m run or 1.5 mile airdyne/assault bike
21 supine ring rows, 21 toes-to-bar
400m Run with medball (Health: 10lb / Athletic: 14lb* / Performance: 20lb) OR 5 wall ball, 20′ medball shuttle run x2 round trips, 5 rounds
15 supine ring rows, 15 toes-to-bar
400m Run with medball (same) OR 5 wall ball, 20′ medball shuttle run x2 round trips, 5 rounds
9 supine ring rows, 9 toes-to-bar
800m run or 1.5 mile airdyne/assault bike (Health: 400m run or 0.75 mile airdyne/assault bike)