MAY 1 – POST OPEN CYCLE WEEK 5

CrossFit Resurgence – CrossFit – Level One

View Public Whiteboard

Weightlifting

Back Squat (3×7 @ 70%)

Metcon

Metcon (Time)

For Time:

Run 400m

30 Thrusters 75/55

Run 400m

20 Thrusters 75/55

Run 400m

10 Thrusters 75/55

6 week challenge workout

Warm-up

Warm-up (No Measure)

2 Rounds

20 Air Squats

:30 Plank

20 Jumping Jacks

GL Weightlifting

GL: Push Press (EMOM 12)

EMOM 12:

Min 1 – :40 sec max rep push press (light-moderate wt)

Min 2 – :40 sec flutter kicks

GL Metcon

GL: Metcon (Time)

5 Rounds:

12/10 Cal Row

20 Alt DB Snatch

APR 30 – POST OPEN CYCLE WEEK 5

CrossFit Resurgence – CrossFit – Level One

View Public Whiteboard

Weightlifting

Squat Clean (1 Rep @ 75-85%)

Every :30 for 6 minutes complete 1 squat clean at 75-85%.

Metcon

Metcon (Time)

5 Rounds:

12/10 Cal Row

12 Power Snatch 95/65

*Rest 1 min between rounds*

6 week challenge workout

Warm-up

Warm-up (No Measure)

Trainer’s Choice

GL Weightlifting

GL: Deadlift (6×5 start arond 65% and build)

Superset 5×10 DB Box Step Ups.

GL Metcon

GL: Metcon (Time)

5 Rounds:

8 Push Press

200m Run

10 Sit Ups

APR 29 – POST OPEN CYCLE WEEK 5

CrossFit Resurgence – CrossFit – Level One

View Public Whiteboard

Weightlifting

Deadlift (4×4 @ 75-85%)

Zero bounce DL!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

Climb the Ladder

10/8 Cal Row/Bike

3 Push Press 115/75

10/8 Cal Row/Bike

6 Push Press 115/75

10/8 Cal Row/Bike

9, 12, 15…etc.
1 Round = Row/Bike + All Push Presses

6 week challenge workout

Warm-up

50 Burpees (Time)

50 Burpees
*10 min cap*

GL Weightlifting

GL: Front Squat (5×8 @ 65-70%)

Superset with :30 squat hold or wall sit.

GL Metcon

GL: Metcon (Time)

4 Rounds:

10 DB Thrusters

10 Pull Ups/Ring Rows

APR 26 – POST OPEN CYCLE WEEK 4

CrossFit Resurgence – CrossFit – Level One

View Public Whiteboard

Weightlifting

Split Jerk (1-1-1-1-1-1-1)

Build to heavy single for the day.

Metcon

Metcon (No Measure)

BODYBUILDING

Barbell Bicep Curls

3×12 then 1×15+

Banded Leg Extension

3×25

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds

1:00 row/bike

20 lunge steps

1:00 squat hold

GL Weightlifting

GL: Shoulder Press (EMOM 10)

EMOM for 10 mins complete 2 reps of strict press AHAP. Increase weight as tolerated each round. After your 2 strict presses (within same minute), complete 5 DB rows per arm.

GL Metcon

GL: Metcon (Time)

5 Rounds:

250m Row

10 Pull-ups/Ring rows

APR 25 – POST OPEN CYCLE WEEK 4

CrossFit Resurgence – CrossFit – Level One

View Public Whiteboard

Weightlifting

Squat Snatch (1 Rep Every :45 for 9 Mins @ 72.5-80%)

Metcon

Metcon (Time)

10 Rounds:

5 Deadlifts 225/155

5 Strict HSPUs

25 Double Unders

*15 min time cap*

6 week challenge workout

Warm-up

Warm-up (No Measure)

1:00 Plank Hold

Then 3 Rounds

Jog 2 lengths D&B on turf

10 Air Squats

8 Push Ups

GL Weightlifting

GL: DB Bench Press (4×5)

Build to heavy 5 rep, then complete 1 max set at 80% of your heaviest 5 rep for the day.

Superset with DB Bicep Curls

3×12

GL Metcon

GL: Metcon (Time)

For Time:

Run 200m (1 lap)

30 Thrusters

Run 200m (1 lap)

20 Thrusters

Run 200m (1 lap)

10 Thrusters

Run 200m (1 lap)