Month: May 2019

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Shoulder Press (2 reps every 2 mins for 12 mins AHAP)

Metcon

Metcon (Time)

For Time

5k Run
*30 min time cap*

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds

10 jump squats

20 mountain climbers

:30 wall sit

GL Weightlifting

GL: Front Squat (4×10)

Immediately after each set complete 20 jumping lunges (10 per side).

GL Metcon

GL: Metcon (Time)

For Time

Run 400m then…

12-10-8-6-4-2

Thrusters

TTB/Knee Raises

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (4×4 @ 82.5%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

2 Rope Climbs

4 Squat Cleans 205/145

8 Box Jump Overs 30/24

6 week challenge workout

Warm-up

Warm-up (No Measure)

Weakness Warmup:

50 Burpees for time

*8 min cap*

GL Metcon

GL: Metcon (No Measure)

Core EMOM 15

Min 1- :30 Russian Twists

Min 2- :30 Sit-Ups

Min 3- :30 Flutter Kicks

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

12 Deadlifts

15 Box Jumps/Step Ups

18 Cal Row

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Deadlift (4X2 AHAP)

Metcon

Metcon (Time)

For Time:

Unbroken Strict HSPU

12-9-6-3

Rest 3:00

8-6-4-2

Rest 2:00

4-3-2-1

Rest 1:00

40/30 Calorie Row
*25 min cap*

6 week challenge workout

Warm-up

Warm-up (No Measure)

Trainer’s Choice

GL Weightlifting

GL: Shoulder Press (1×3)

Complete 5×8 ring rows in between sets.

GL Metcon

GL: Metcon (Time)

3 Rounds

20 Front Squats

15 Pull Ups

20 Burpees

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Hang Snatch (E2MOM 12 Mins)

Every 2 mins for 12 mins 3 hang snatch @ 70%+

Metcon

Metcon (4 Rounds for reps)

12 Minute Running Clock

3:00 Max Rep KB Snatch 53/35lbs

3:00 Max Burpees to 6″ Target

3:00 Max Rep KB Swing 53/35lbs

3:00 Max Burpees to 6″ Target

6 week challenge workout

Warm-up

Warm-up (No Measure)

200m run

Then…

3 Rounds

5 broad jumps

10 lunge steps

:30 hollow hold

GL Weightlifting

GL: Back Squat (5×5 @ 75%)

Superset with 5×8 ring push ups.

GL Metcon

GL: Metcon (Time)

For Time

50’ walking lunge

25 push press

25 sit ups

150 single unders

25 sit ups

25 push press

50’ walking lunge

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (5×5 @ 72.5%)

Metcon

Metcon (Time)

For Time

10-8-6-4-2-4-6-8-10

HSPU

Overhead Squats 155/105
*15 min time cap*

6 week challenge workout

Warm-up

Warm-up (No Measure)

AMRAP 6

:30 row/bike

10 air squats

6 ring rows

GL Weightlifting

GL: Deadlift (EMOM 15)

Deadlift EMOM 15

Min 1: 8 Deadlifts AHAP

Min 2: 30 sec plank

Min 3: 30 sec high knees

GL Metcon

GL: Metcon (4 Rounds for reps)

4 Rounds

1:00 Max cal row

1:00 Max KBS swings

1:00 Max wallballs

1:00 Max mountain climbers