Month: December 2018
DEC 31 – CYCLE 3 WEEK 4
CrossFit Resurgence – CrossFit – Level One
Warm-up
Warm-up (No Measure)
4-way banded glute activation, 15 steps in each direction
30 Empty Bar OHS
15 Tall Box Jumps
Weightlifting
Back Squat (1×5 )
Find new 5RM back squat.
Metcon
Metcon (5 Rounds for time)
Every 3 Minutes for 15 Minutes
10 Toes to Bar
10 Box Jump Overs 24/20″
10 Overhead Squats 95/65lbs
**Rest Remainder – If you don’t finish, restart at the next 3 minute mark.**
6 week challenge workout
GL Weightlifting
GL: Back Squat (1×5 )
Find new 5RM back squat.
GL Metcon
GL: Metcon (5 Rounds for time)
Every 3 Minutes for 15 Minutes
10 Sit-ups
10 Box Jump Overs/Step Overs
10 Goblet Squats
**Rest Remainder – If you don’t finish, restart at the next 3 minute mark.**
Dec 29
DEC 28 – CYCLE 3 WEEK 3
CrossFit Resurgence – CrossFit – Level One
Warm-up
Warm-up (No Measure)
3 Rounds
10 Plate Clean and Jerks
10 Burpees to Plate
:30 Dragon Stretch each side
Weightlifting
Push Jerk (5×4 @ 75%)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
12 Toes to Bar
6 Power Clean 155/105
3 Muscle Ups
6 week challenge workout
GL Weightlifting
Push Press (5×4 @ 75%)
GL Metcon
GL: Metcon (AMRAP – Rounds and Reps)
AMRAP 14 Minutes
12 Toes to Bar/Knee Raises
8 KBS
6 Burpee Box Jump Overs/Step Overs
DEC 27 – CYCLE 3 WEEK 3
CrossFit Resurgence – CrossFit – Level One
Warm-up
Warm-up (No Measure)
AMRAP 6 Minutes
10 Heavy Russian Swings
10 Sit Ups
10 Jumping Lunges (5 each leg)
Metcon
Metcon (Time)
For time:
3 Rounds
12 Power Snatch* 95/65
12 Pull Ups*
12 Calories on Rower
*Goal is to be unbroken sets if possible for as long as possible.
Weightlifting
Deadlift (2×15 AHAP)
First set is a warm up, last set is what counts.
6 week challenge workout
GL Weightlifting
GL: Deadlift (2×15 AHAP)
First set is a warm up, last set is what counts.
GL Metcon
GL: Metcon (Time)
3 Rounds
20 Alt DB Power Snatch
12 Pull Ups
12 Calories on Rower