Willful Influence

CrossFit Resurgence – CrossFit – Level One

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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

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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

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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)