DEC 26 – CYCLE 3 WEEK 3

CrossFit Resurgence – CrossFit – Level One

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Warm-up

Warm-up (No Measure)

Every Minute on the Minute for 9 Minutes, alternate between:

Min 1: 8 Box Step Ups with dumbbells in each hand

Min 2: 10 Ring Rows

Min 3: 30-50 Double Unders (no more than :30-worth)

Weightlifting

Back Squat (5×5 @ 90% of 5RM)

Metcon

Metcon (AMRAP – Reps)

AMRAP 7

Climb the ladder

1 Rope Climb

5 S2OH 75/55

1/10, 1/15, 1/20, etc.

6 week challenge workout

GL Weightlifting

GL: Back Squat (5×5 @ 90% of 5RM)

GL Metcon

GL: Metcon (AMRAP – Reps)

AMRAP 7

Climb the ladder

5 Pull-ups/Ring rows

5 S2OH

5/10, 5/15, 5/20, etc.

DEC 21 – CYCLE 3 WEEK 2

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Push Jerk (5×5 @ 70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

12 Alternating DB Snatch 50/35

40′ Single Arm OH Walking Lunge 50/35

12 HSPUs

6 week challenge workout

Warm-up

Warm-up (No Measure)

Trainer’s choice.

GL Weightlifting

GL: Bench Press (5×5 @ 70% 1 RM)

GL Metcon

GL: Metcon (Time)

5 Rounds

10 DB Thrusters

100′ Shuttle Run (50′ D+B)

10 TTB/Knee raises

DEC 20 – CYCLE 3 WEEK 2

CrossFit Resurgence – CrossFit – Level One

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Metcon

Metcon (Time)

6 Rounds

15 DB Thrusters 50/35

3 Bar MU

*Rest :90*

Weightlifting

Deadlift (3×12 AHAP)

First two sets are warm ups, last set is what counts.

6 week challenge workout

Warm-up

Warm-up (No Measure)

50′ Bear Crawl

50′ Inch Worm

50′ Burpee Broad Jump

50′ Crab Walk

GL Weightlifting

GL: Front Squat (6×2 Increasing Weight)

Find heavy 2 for the day.

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

20 Wallballs

10 Ring rows

20 Box Jumps