DEC 31 – CYCLE 3 WEEK 4

CrossFit Resurgence – CrossFit – Level One

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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 28 – CYCLE 3 WEEK 3

CrossFit Resurgence – CrossFit – Level One

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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

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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