APR 4 – POST OPEN CYCLE WEEK 1

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Power Snatch (5×5 Touch & Go AHAP)

Metcon

Metcon (Time)

3 Rounds:

25 Wallballs

20 Cal Row

15 TTB

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds:

5 ring push-ups

10 walking lunge steps (5 per leg)

5 sit-ups

10 jump squats

GL Weightlifting

GL: Back Squat (1×1 work up to 1 rep max back squat)

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 17 Minutes

Run 200m (1 lap) or 15 Burpee Box Jump Overs

15 Push Ups

15 Goblet Squats

APR 3 – POST OPEN CYCLE WEEK 1

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (5×3 @ 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

Run 200m

15 Push Ups

15 Sumo DLHP 75/55

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds

25’ bear crawl

25’ crab walk

5 squat jumps

10 mountain climbers

GL Weightlifting

Push/Pull EMOM (EMOM 15)

EMOM 15

Min 1 – :30 sec push ups

Min 2 – :30 sec ring rows

Min 3 – :30 sec plank

GL Metcon

GL: Metcon (Time)

3 Rounds

21 Front Squats

21 Sit-Ups

APR 2 – POST OPEN CYCLE WEEK 1

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Squat Clean (EMOM 12 – 1 rep @ 70-80%)

Metcon

Metcon (3 Rounds for reps)

Every 5:00 for 15:00

Row 600m/Run 600m

20 KB Snatch 53/35

Max Box Jump Overs in remaining time 24/20
Score is total box jump overs.

6 week challenge workout

Warm-up

Warm-up (No Measure)

2 min bike or row

Then. . .

2 Rounds

10 Air squats

5 Burpees

10 Lunges

GL Weightlifting

GL: Deadlift (6×5 increasing weight each round)

After each set of DL complete 50′ of walking lunges (can add DBs if later in the challenge).

GL Metcon

GL: Metcon (Time)

3 Rounds

20 Wallballs

15 Burpees

10 Toes to Bar/Knee Raises