MAR 1 – OPEN CYCLE WEEK 2

CrossFit Resurgence – CrossFit – Level One

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Metcon

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

6 week challenge workout

Warm-up

Warm-up (No Measure)

Trainer’s Choice

Weightlifting

GL: Front Squat (EMOM 15)

EMOM 15

Min 1 – :30 sec DB Front Squats

Min 2 – :30 jumping lunges

Min 3 – :30 Abmat sit ups

Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

16 Wallballs

100′ Shuttle Run

8 Push Ups

FEB 28 – OPEN CYCLE WEEK 2

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Split Jerk (1×1)

In 15 minutes, find 1 RM.

Metcon

Metcon (2 Rounds for reps)

AMRAP 10 Minutes x 2

16 Wall Balls 20/14

100′ Shuttle Run (25′ increments)

*Rest 3 Minutes Between Each AMRAP*

6 week challenge workout

Warm-up

Warm-up (No Measure)

2:00 Jump Rope

Then…

2 Rounds

10 Push Ups

20 Lunges

GL Weightlifting

GL: Bench Press (4×6 @ 70-75%)

Superset 4×10 pendlay rows.

GL Metcon

GL: Metcon (Time)

For Time

20 DB Thrusters

30 Cal Row

50 KBS

30 Cal Row

20 DB Thrusters

FEB 27 – OPEN CYCLE WEEK 2

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Power Snatch (EMOM 10 – 1 Rep @ 80%)

Metcon

Metcon (Time)

For Time

24 Thrusters 95/65

36 Calorie Row

54 Pull Ups

36 Calorie Row

24 Thrusters
**15 min time cap**

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds

10 air squats

10 broad jumps

50′ bear crawl

GL Weightlifting

GL: Push Press (EMOM 12)

EMOM 12

Min 1: 30 sec DB Push Press

Min 2: 30 sec mountain climbers

Min 3: 20 sec hollow hold

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

30 single unders

50′ Walking Lunges (add DBs if later in challenge)

30 russian twists (add weight if later in challenge)

50′ Walking Lunges (add DBs if later in challenge)

FEB 26 – OPEN CYCLE WEEK 2

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Front Squat (4×4 @ 82.5%)

Rest as needed.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

25′ 1-Arm OH Walking Lunge (R Arm)

10 Right Arm Dumbbell Snatch

25′ 1-Arm OH Walking Lunge (L Arm)

10 Left Arm Dumbbell Snatch

Rx 50/35

6 week challenge workout

Warm-up

Warm-up (No Measure)

AMRAP 7

3 D&B Shuttle Runs

10 Air Squats

10 Jumping Jacks

10 Mountain Climbers

GL Weightlifting

GL: Front Squat (5×3 @ 85%)

Row 250m immediately after each set.

GL Metcon

GL: Metcon (Time)

3 Rounds

15 Burpee Box Jump Overs

15 Sit Ups

15 Goblet Squats

FEB 25 – OPEN CYCLE WEEK 2

Announcements

All Apparel items are IN!! We have already processed all the orders, so you can head into the office and pick up your items. Special thanks to Chris Dunsmore and the entire Dunsmore family for the design, packaging, and overall creation of such awesome stuff. IF you missed this order, unfortunately there are no extras, BUT we will be placing another order in the near future for those who missed this one.

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Squat Clean and Jerk (5X3 @ 80%)

Drop & reset each rep.

Metcon

Metcon (Time)

5 Rounds

12 Deadlifts 225/155

4 Ring Muscle Ups

Rest 1:00

6 week challenge workout

Warm-up

Warm-up (No Measure)

Dynamic Warm Up (8-10 mins)

D&B movements:

Jog

High Knees

Butt Kickers

Lunges

Etc.

GL Weightlifting

GL: Deadlift (5×8 increasing weight)

Increase weight each round as able.

Superset with 5×8 heavy seated DB presses.

GL Metcon

GL: Metcon (Time)

For Time

3 Rounds

500m Row

20 Alt DB Snatch

20 TTB/Knee Raises

GL: Metcon (Time)

For Time

3 Rounds

500m Row

20 Alt DB Snatch

20 TTB/Knee Raises