Oct 1

CrossFit Resurgence – CrossFit – Level One

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Weakness Warmup

1-Mile Run (Time)

Max Effort 1-Mile Run

2k Row (Time)

Max Effort 2k Row

100/80 Cal Bike (Time)

75 Bar Facing Burpees (Time)

75 Bar Facing Burpees (each jump over bar counts as one rep)

Weightlifting

Back Squat (5×5 @ 80%)

Metcon

Metcon (Time)

For Time:

30-20-10

Calorie Row

Kettlebell Swings 53/35lbs

Time Cap: 8 Minutes

6 week challenge workout

Warm-up

1000m Row (Time)

Max Effort 1000m Row

GL Weightlifting

GL: Back Squat (5×5)

GL Metcon

GL: Metcon (Time)

For Time:

30-20-10

Calorie Row/Bike

Kettlebell Swings

Sept 28

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Shoulder Press (2×10)

Shoulder Press (1 rep every :90 sec for 12 mins AHAP)

Metcon

Metcon (Time)

For Time:

40 Single Arm DB Hang Clean and Jerk 50/35lbs

100 Double Unders

30 Chest to Bar

100 Double Unders

20 Calorie Row

100 Double Unders

10 Bar Muscle Ups
Time Cap 15:00

Open workout-style…get as far as you can!

6 week challenge workout

Warm-up

800m Run (Time)

Max Effort 800m Run

Warm-up (No Measure)

10 wall walks (or practice wall walks if unable to complete a full rep)

GL Weightlifting

GL: Shoulder Press (2×10)

GL: Shoulder Press (1 rep every :90 sec for 12 mins AHAP)

GL Metcon

GL: Metcon (Time)

For Time:

40 Single Arm DB Hang Clean and Jerk

75 Single Unders

30 Pull-ups/Jumping pull-ups/Ring rows

75 Single Unders

20 Calorie Bike/Row

75 Single Unders

10 Burpee box jump overs
Time Cap 15:00

Open workout-style…get as far as you can!

Sept 27

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Clean (4×3 @ 40-60% 1RM)

Pause in power position (high hang) each rep. Jerk the final rep of each set.

Hang Clean (E2MOM 12 mins)

Every 2 mins for 12 mins 2 hang cleans + 1 jerk @ 85%+ of your 2RM hang clean.

Metcon

Metcon (3 Rounds for time)

Every 3:00 x 4

25 Deadlift 185/125lbs

25 Box Jump Overs 24/20″
If you finish early, rest until the start of the next 3 minute window. If you can’t complete it, restart on the deadlifts at the 3,6 and 9 minute mark.

6 week challenge workout

Warm-up

Warm-up (No Measure)

2 min bike/row

3 Rounds:

10 air squats

8 sit-ups

6 burpees

GL Weightlifting

GL: Bench Press (5×6 @ 75%)

GL Metcon

GL: Metcon (3 Rounds for time)

Every 3:00 x 4

15 Deadlift (KB or Barbell)

20 Box Jumps/Step-ups
If you finish early, rest until the start of the next 3 minute window. If you can’t complete it, restart on the deadlifts at the 3,6 and 9 minute mark.

Sept 26

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (4×4 @ 87.5%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

15 Wallballs 20/14lbs

25 Abmat Sit Ups

25′ HS Walk or 25′ Bear Crawl

6 week challenge workout

Warm-up

Warm-up (No Measure)

3:00 Banded Glute Activation (march around the gym)

Forwards

Backwards

Laterally

Then

2 Rounds

Row 400m

15 Air Squats

GL Weightlifting

GL: Back Squat (4×4)

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

15 Wallballs 20/14lbs

25 Abmat Sit Ups

25′ Bear Crawl

Spet 25

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Deadlift (3×3)

Heavier than week 1. No clang ‘n bang!

Metcon

Metcon (Time)

3 Rounds:

25 Thrusters 75/55lbs

15 Bar Facing Burpees

5 Strict HSPU

6 week challenge workout

Warm-up (No Measure)

3 Rounds

10 Single Leg KB DLs (right leg)

10 Single Leg KB DLs (left leg)

200m Run

5 Push Ups

GL Weightlifting

GL: Deadlift (3×3 AHAP)

GL Metcon

GL: Metcon (Time)

3 Rounds:

20 Thrusters (DB or Barbell)

15 Bar Facing Burpees

10 Push-ups