MAY 31 – CYCLE 1 WEEK 3

CrossFit Resurgence – CrossFit – Level One

View Public Whiteboard

Weightlifting

Shoulder Press (3 reps every 3 mins for 12 mins AHAP)

Metcon

Metcon (Time)

For Time

10 Thrusters 135/95

10 Bar Muscle Ups

10 Thrusters 135/95

8 Bar Muscle Ups ..10/6, 10/4, 10/2

Bar MU decrease by 2 each round.
*15 min time cap*

6 week challenge workout

Warm-up

Warm-up (No Measure)

Weakness Warmup:

1000m row for time

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)

3 Rounds

20 Cal Row

10 Pull Ups

20 Wallballs

MAY 30 – CYCLE 1 WEEK 3

CrossFit Resurgence – CrossFit – Level One

View Public Whiteboard

Weightlifting

Back Squat (4×4 @ 85%)

Metcon

Metcon (Time)

4 Rounds

15 Double DB Deadlift 50/35s

10 Box Jump Overs 24/20″

12 DB Hang Power Cleans 50/35s

10 Box Jump Overs 24/20″

9 Devil Presses 50/35s

10 Box Jump Overs 24/20″
*20 min time cap*

6 week challenge workout

Warm-up

Warm-up (No Measure)

Trainer’s Choice

GL Weightlifting

GL: Back Squat (5 x max reps)

5 Rounds

1:00 min max back squats (moderate weight)

1:00 max mountain climbers 1:00 REST

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10 Burpees

14 Air Squats

10 Deadlifts

MAY 29 – CYCLE 1 WEEK 3

CrossFit Resurgence – CrossFit – Level One

View Public Whiteboard

Weightlifting

Deadlift (5×1 AHAP)

Metcon

Metcon (Time)

5 Rounds

15/12 Cal Row

15 Sumo DLHP 75/55

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds

10 Push Ups

30 Jumping Jacks

:30 Plank Hold

GL Weightlifting

GL: Push Press (EMOM 12)

Push Press EMOM 12

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

Min 2 – :40 sec max ring rows

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 Thrusters

10 Box Jumps/Step Ups

200m Run

MAY 28 – CYCLE 1 WEEK 3

CrossFit Resurgence – CrossFit – Level One

View Public Whiteboard

Weightlifting

Hang Clean (E2MOM 12 Mins)

Every 2 mins for 12 mins 2 hang cleans + 1 jerk @ 85%+

Metcon

Metcon (Time)

For Time

50′ Handstand Walk

25 Push Press 95/65

25 Sit Ups

150 Double Unders

25 Sit Ups

25 Push Press 95/65

50′ Handstand Walk
*15 min time cap*

6 week challenge workout

Warm-up

Warm-up (No Measure)

Down & Back Dynamic Warmup High Knees

Butt Kickers

Sprints

Lateral Shuffles…Etc.

GL Weightlifting

GL: Deadlift (4×10 increasing weight)

4×10 Increasing Weight (complete 10 perfect reps – increase weight as tolerated)

In between each set run 200m.

GL Metcon

GL: Metcon (Time)

4 Rounds

15/12 Cal Row

15 KBS

Memorial Day Murph

CrossFit Resurgence – CrossFit – Level One

View Public Whiteboard

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Must start and end with run, but may partition pull ups, push ups, and air squats as desired.