Hitchhikers Guide

CrossFit Resurgence – CrossFit – Level One

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Hitchhiker’s Guide (Time)

9 ‘heavy’ front squats (Health: 12 reps at 55lb / Athletic: 105lb* / Performance: 155lb) Or DBs (15 at 15lbs, 15 at 30lbs*, 15 at 45bs)

15 push-ups

21 dumbbell hang power snatch -one arm, alternate as desired- (Health: 15lb / Athletic: 30lb* / Performance: 45lb)

1 minute rest

Lost my keys

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Squat Snatch (7X2)

7×2 squat or split snatch – 4 of 12 (7 sets of 2 reps, same weight across at 75-85% of max)

Weighted Pull-ups (7X4)

Super Set: 7×4 weighed strict pull-up or progression (7 sets of 4 reps)

Lost My Keys (Time)

500m row (record benchmark time)

15 bumper plate burpees (Health: 15lb / Athletic: 25lb* / Performance: 45lb)

20 kipping pull-ups

400m run or 0.75 mile airdyne/assault bike

13.2

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Deadlift (5X3)

3-3-3-3-3 deadlift (5 sets of 3 reps, increase weight with each set to max)

half kneeling single arm DB press (5X5)

can switch knees or keep same knee down. keep it in the scapular plane, dont let elbow flair out. if you have to bend or lean, to get momentum then weights too heavy.

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″