APR 24 – POST OPEN CYCLE WEEK 4

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (5×2 @ 90+%)

Metcon

Metcon (Time)

3 Rounds:

60′ Farmer Carry*

60′ HS Walk

20 Goblet Squats 70/53

*Carry needs to be heavy but is ideally unbroken*

6 week challenge workout

Warm-up

Warm-up (No Measure)

50′ broad jumps

25′ duck walk

50′ broad jumps

25′ duck walk

Then 25 banded good mornings

GL Metcon

GL: Metcon (No Measure)

EMOM 12

Min 1: 30 secs wallballs

Min 2: 30 secs alt DB snatch

Min 3: 30 secs sit-ups

GL: Metcon (Time)

5 Rounds:

5 Deadlifts (heavy)

10 Box Jump Overs/Step Overs

15 Cal Row

APR 23 – POST OPEN CYCLE WEEK 4

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Power Clean & Push Jerk (5×5 AHAP)

Heavier than last time if possible.

Metcon

Metcon (Time)

3 Rounds:

75 Double Unders

20 KBS 53/35

15 Burpees to 6″ Target

6 week challenge workout

Warm-up

Warm-up (No Measure)

Trainer’s Choice

GL Weightlifting

GL: Back Squat (6×2 (building))

Complete 50′ of walking lunges after each set.

GL Metcon

GL: Metcon (Time)

For Time:

20 TTB/Knee Raises

Run 400m (2 laps)

50 Air Squats

Run 400m

20 TTB/Knee Raises

APR 22 – POST OPEN CYCLE WEEK 4

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Deadlift (5×3 @ 75-85%)

Zero bounce DL!

Metcon

Metcon (Time)

For Time:

10 Squat Snatch 135/95

Run 400m

30 Pistols

Run 400m

10 Squat Snatch 135/95

6 week challenge workout

Warm-up

Warm-up (No Measure)

Weakness Warmup:

1000m Row

*6 min time cap*

GL Weightlifting

GL: Deadlift (EMOM 15)

EMOM 15 Mins

Min 1: 10 Push Ups (add deficit if necessary)

Min 2: 10 Deadlifts KB or BB (increase weight each round as able)

Min 3: 30 sec dead hang from pull-up bar

GL Metcon

GL: Metcon (Time)

3 Rounds:

75 Single Unders

20 KBS

20 Burpees

APR 19 – POST OPEN CYCLE WEEK 3

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Push Press (2-2-2-2-2 building)

Metcon

Metcon (No Measure)

BODYBUILDING

Seated DB Strict Press 3×10

Then. . .1 Set for Max Reps

Calf Raises 3×25

6 week challenge workout

Warm-up

Warm-up (No Measure)

Weakness Warm Up

Run 1 mile (8 laps) or 100 Cal Bike

*10 min time cap*

GL Weightlifting

GL: Deadlift (EMOM 10)

3 reps each minute starting at ~70% (increase weight each round)

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

20 Wallballs

15 Push Ups

20 Box Jump Overs/Step Overs

APR 18 – POST OPEN CYCLE WEEK 3

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Power Snatch (5×5 AHAP)

Touch & Go Power Snatch (Heavier than last time)

Metcon

Metcon (AMRAP – Rounds)

Every 2:00 Until Failure

2 Rope Climbs/12 Pull Ups

7 Front Squats 95/65

**Add 10/5 lbs each round**

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds

6 Push Ups

9 Jump Squats

12 Lunges

GL Weightlifting

GL: Front Squat (5×3 @ 80%)

Immediately into :45 wall sit after each set – add weight for more of a challenge!

GL Metcon

GL: Metcon (4 Rounds for reps)

21-15-9

Front Squats

TTB/Knee Raises

Burpees