JUL 1 – CYCLE 2 WEEK 1

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Snatch (6×3 @ 70-75%)

Metcon

Metcon (Time)

4 Rounds

10 Front Squats 115/75lbs

10 Toes to Bar

10 Overhead Squats 115/75lbs

10 Toes to Bar
*12 min time cap*

6 week challenge workout

Warm-up

Warm-up (No Measure)

With a Partner…

Run 400m together (2 laps)

60 air squats (alternate 10s)

60 Mountain Climbers (alternate 10s)

GL Weightlifting

GL: Back Squat (EMOM 12)

EMOM 12

Min 1 – 10 back squats (moderate weights)

Min 2 – Row for max cals

Min 3 – REST

GL Metcon

GL: Metcon (Time)

3 Rounds

8 Burpee Box Jump Overs

15 Cal Row

8 Burpee Box Jump Overs

15 Sit- Ups

JUN 28 – CYCLE 2 TEST WEEK

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Split Jerk (1×1)

Find 1RM Jerk from Rack

Then: AMRAP 5 Minutes Max Power Clean + Push Jerk 165/110lbs

Metcon

Metcon (2 Rounds for time)

Every 10:00 for 20:00

Run 1 Mile

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds

10 ring rows

20 butt kickers

10 jump squats

GL Weightlifting

GL: Bench Press (6×4)

Bench Press 6×4 increasing weight each set as able.

Superset 6×12 (6 per arm) single arm DB rows AHAP.

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 14

500m Row

12 TTB/Knee Raises

12 KBS

JUN 27 – CYCLE 2 TEST WEEK

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Front Squat (1×1)

Find 1 RM front squat.

Metcon

MISFIT WOD – JUNE 27 (Time)

For Time

40 Deadlift 185/115lbs

30 Front Squats 165/110lbs

20 Hang Power Cleans 155/105lbs

10 Squat Snatch 135/95lbs

6 week challenge workout

Warm-up

Warm-up (No Measure)

Row 500m then…

20 duck walk steps

10 burpee broad jumps

20 mountain climbers

GL Weightlifting

GL: Back Rack Lunge (EMOM 15)

Back Rack Lunge EMOM 15

Min 1 – Max rep back rack lunges

Min 2 – Max rep jump rope

Min 3 – *REST*

GL Metcon

GL: Metcon (Time)

3 Rounds

30 Air Squats

20 Push Press

10 Burpee Box Jump Overs

JUN 26 – CYCLE 2 TEST WEEK

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Clean (1×1)

10 Minutes to Find 1RM Clean

*Rest 5:00*

then

EMOM 10 – 1 Clean

Start at 70% of the 1 RM max you just established and 20/10 each round.

Metcon

MISFIT WOD – JUN 26 (3 Rounds for reps)

AMRAP 3 Minutes

Wallballs 20/14lbs

Rest 2:00

AMRAP 3 Minutes

Burpee Box Jump Over 24/20″ (facing box)

Rest 2:00

AMRAP 3 Minutes

KB Snatch 53/35lbs

6 week challenge workout

Warm-up

Warm-up (No Measure)

Trainer’s Choice

GL Weightlifting

GL: Back Squat (EMOM 12)

EMOM 12

Min 1 – 5 back squats (increase weight each round)

Min 2 – :30 wall sit

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

40 Cal Row

40 Wallballs

40 Single Arm DB C&J (switch arms as needed)

JUN 25 – CYCLE 2 TEST WEEK

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (1×3)

Find 3 RM back squat.

Metcon

MISFIT WOD – JUN 25 (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

3 Strict HSPU

9 DB Thrusters 50/35s

100m Run

6 week challenge workout

Warm-up

Warm-up (No Measure)

Run 600m (3 laps) then…

12 lunge steps

20 air squats

:30 plank hold

GL Weightlifting

GL: Push Press (EMOM 12)

EMOM complete 2 push presses and then max rep mountain climbers in remaining time.

GL Metcon

GL: Metcon (Time)

For Time:

20 Front Squats

10 Burpees

Run 2 laps

15 Front Squats

10 Burpees

Run 2 laps

10 Front Squats

10 Burpees

Run 2 laps