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

MAR 25 – POST-OPEN DELOAD WEEK

CrossFit Resurgence – CrossFit – Level One

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Thruster (1×3)

In 12 minutes find a 3 rep max thruster.

Metcon (Time)

5 Rounds with a Partner

600m row

10 bar muscle ups

*break up as desired*

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds

Row 250m

5 Burpee Broad Jumps

:30 HS hold/:30 plank

GL Weightlifting

GL: Deadlift (5 x max reps in 1:00)

5 Rounds:

1:00 deadlifts (increase weight each round if possible)

1:00 burpees

1:00 Rest

GL Metcon

GL: Metcon (Time)

For time:

3 Rounds

20 DB Box Step Overs

20 Wallballs

MAR 22 – OPEN CYCLE WEEK 5

CrossFit Resurgence – CrossFit – Level One

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Metcon

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

6 week challenge workout

Warm-up

Warm-up (No Measure)

Trainer’s Choice

Weightlifting

Metcon

GL: Goblet Squat (EMOM 12)

Min 1: :40 goblet squats

Min 2: :40 plank

Min 3: :40 high knees

GL: Metcon (Time)

CrossFit Open 15.5-ish

27-21-15-9

DB Thrusters

Cal Row

*20 min time cap*

MAR 21 – OPEN CYCLE WEEK 5

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Split Jerk (4×3 )

No prescribed percentages.

Set 1 Moderate

Sets 2 & 3 Heavy

Set 4 Moderate

Metcon

Metcon (Time)

5 Rounds

5 Deadlifts 275/185

10 Burpee Box Jumps 24/20

50 Air Squats

*Rest 3:00*
**30 min time cap**

6 week challenge workout

Warm-up

50 Burpees (Time)

50 Burpees
Weakness Warmup! Record as a benchmark!

GL Weightlifting

GL: Push Press (1×1 )

Work up to a 1 rep max push press.

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 18 w/a Partner (break up as desired)

30 Cal row

20 Push Ups

30 TTB/knee raises

20 Lunges

MAR 20 – OPEN CYCLE WEEK 5

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Squat Clean and Jerk (EMOM 10 – 1 Rep @ 80%)

Metcon

Metcon (Time)

12 Rounds

3 Shoulder to Overhead 165/115

20 Double Unders

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds

25′ crab walk

10 push ups

5 burpees

25’ Bear crawl

GL Weightlifting

GL: DB Bench Press (5×10 increasing weight)

Immediately after each set of 10 DB bench reps, complete 10 reps of DB hammer curls (5×10 total sets of hammer curls). Alternate movements back and forth.

GL Metcon

GL: Metcon (Time)

AMRAP 5 x 3 rounds

15 Wall Balls

10 KBS

5 Pull Ups/ Ring Rows

*rest 2:00 between each AMRAP*