APR 1 – POST OPEN CYCLE WEEK 1

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Deadlift (4×4 @ 70-80%)

Zero bounce DL!

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

Climb the ladder…

2 Overhead Squats 95/65

1 Bar MU

4/2, 6/3, 8/4, etc…

6 week challenge workout

Warm-up

Warm-up (No Measure)

2 Rounds:

250m Row

25 Jumping Jacks

10 Sit-ups

GL Weightlifting

GL: Shoulder Press (EMOM 12)

EMOM 12:

Min 1: :40 sec max EB strict press (EB preferred, may use DB if necessary)

Min 2: Max air squats in :40 secs

GL Metcon

GL: Metcon (3 Rounds for reps)

Every 5:00 for 15:00

Row 500m/Run 400m

15 KBS

Max Box Jumps in remaining time

Mar 29 – POST-OPEN CYCLE DELOAD WEEK

CrossFit Resurgence – CrossFit – Level One

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Hang Clean (1×1)

In 12 minutes find a 1 rep max hang clean. Power or squat acceptable.

Metcon (Time)

20 Rounds w/ A Partner

Alternating Full Rounds

12/10 Calorie Row

10 Ring Dips

8 Hang Power Cleans 135/95

6 week challenge workout

Warm-up

Warm-up (No Measure)

2:00 jump rope

Then. . .

3 Rounds

15 Jump Squats

20 Mountain Climbers

GL Weightlifting

GL: Back Squat (6×4 @ 75%)

Immediately after each set sprint 150m on rower.

GL Metcon

GL: Metcon (5 Rounds for reps)

Every 3 mins for 15 mins complete. . .

10 KBS

15 Burpees

10 Sit-Ups

*Rest remainder of 3 mins*

*If you do not finish in 3 minute window, restart with KBS at beginning of next 3 minute window*

Mar 28 – POST-OPEN DELOAD WEEK

CrossFit Resurgence – CrossFit – Level One

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Clean and Jerk (1×5)

In 10 minutes find a 5 rep max touch and go clean and jerk. Squat or power cleans are acceptable.

Metcon (Time)

For Time

300 Double Unders

150 Pull Ups

150 Clean and Jerks 95/65

150 Push Ups

300 Double Unders

6 week challenge workout

Warm-up

Warm-up (No Measure)

Trainer’s Choice

GL Weightlifting

GL: Push Press (EMOM 10)

EMOM 10

Min 1: :40 push press (DB or barbell)

Min 2: :40 banded tricep pull downs

GL Metcon

GL: Metcon (Time)

For time:

Run 800m/Row 1000m

20 Front squats

20 TTB/Knee raises

15 Front squats

15 TTB/Knee raises

10 Front squats

10 TTB/Knee raises
*20 min cap*

Mar 27 – POST-OPEN DELOAD WEEK

CrossFit Resurgence – CrossFit – Level One

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Dumbbell Strict Press (5×10)

Adjust weight up or down across sets to hit 10 reps.

Metcon (4 Rounds for reps)

AMRAP 5 x 4 Rounds

Alternate AMRAPs w/ a partner

15 Wall Balls 20/14

5 Burpee Pull Ups
2 AMRAPs per partner

6 week challenge workout

Warm-up

Warm-up (No Measure)

Partner Warm-Up

4 Rounds each

Partner 1: Row 10 cals

Partner 2: Plank hold

GL Weightlifting

GL: Bench Press (1×1)

Work up to 1 rep max bench press.

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

20 Box jumps

15 Pull-ups/ring rows

10 Push presses

Mar 26 – POST-OPEN DELOAD WEEK

CrossFit Resurgence – CrossFit – Level One

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Weighted Pull-ups (1×1)

Find a 1 rep max weighted strict pull-up, or work on pull-up progressions.

Metcon (Time)

For Time with a Partner

30 Clean & Jerks 135/95

Then,

32-24-16

Deadlifts 275/185

Handstand Push Ups

Then,

30 Snatches 135/95

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds

10 air squats

15 sit-ups

20 jumping jacks

GL Weightlifting

GL: Front Squat (7×3 @ 85%)

After each set of front squats complete :30 wall sit.

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

Buy-in: Row 1000m/800m

Then in remaining time AMRAP:

15 Alt DB Snatch

50′ Walking lunge steps

15 Push Ups

50′ Walking lunge steps

15 Sit-ups