The Swarmer

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat

4×6 back or box squat – 9 of 12 (4 sets of 6 reps, same weight across at 75-85% of max)

Ring Dips (4X8)

Super Set: 4×8 weighted ring dip or progression (4 sets of 8 reps)

The Swarmer (AMRAP – Rounds)

8 minute AMRAP (as many rounds as possible)

5 shoulder press (Health: 35lb / Athletic: 65lb* / Performance: 95lb)

5 push press (same)

10 back squat (same)

35 double unders

Fade to Black

CrossFit Resurgence – CrossFit – Level One

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Fade to Black (AMRAP – Reps)

4 rounds for reps

1 min box jumps or step ups (Health: 12″ / Athletic*: 20″ / Performance: 24″)

1 min alternating dumbbell hang power snatch R+L = 1 rep (Health: 20lb / Athletic*: 30lb* / Performance: 45lb)

1 min knees to elbows (2x abmat sit ups count as one ‘rep’)

2 min cal row

1 min rest

Like a G6

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (5X5)

5×5 back or box squat – 8 of 12 (5 sets of 5 reps, same weight across at 75-85% of max)

Ring Dips (5X7)

Super Set: 5×7 weighted ring dip or progression (5 sets of 7 reps)

Like a G6 (Time)

3 rounds for time.

10 overhead squats (Health: 55lb front squat, Athletic*: 95lbs, Performance: 135lbs)

50 Double unders (Health: 100 singles, Athletic: 50 including attempts, Performance*: 50 double unders)