AUG 1 – CYCLE 2 WEEK 5

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Clean (7×1 @ 90+%)

Metcon

Metcon (Time)

5 Rounds

30 Double Unders

10 Bar Facing Burpees

30 Double Unders

Rest :60

6 week challenge workout

Warm-up

Warm-up (No Measure)

4 Rounds:

100’ High Knees

100’ Butt kicks

100’ Crab Walks

100’ lateral Shuffle

GL Weightlifting

GL: Single Arm Dumbell Press (**Half Kneeling DB Press** 4×6 Per Side)

Super Set Banded Pull Ups 4×12

GL Metcon

GL: Metcon (10 Rounds for distance)

10x Row Sprints

:30 on :30 0ff

JUL 31 – CYCLE 2 WEEK 5

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Push Press (4×2 @ 90%)

Metcon

Metcon (5 Rounds for time)

Every 4:00 for 20:00

Run 200m

25 Wallballs 20/14lbs

20 Push Ups

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds:

100M Run

12 Kb Swings

12 Hollow rocks

GL Weightlifting

GL: Bulgarian Split Squats (4×6 Per Side)

Super Set Jumping Lunges x 15 per side

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

15 DB Hang C&J


50’ Bear Crawl


15 Ring Rows

JUL 30 – CYCLE 2 WEEK 5

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (5×3 @ 85%)

Work up to a heavy single around 90% to prime legs then complete 5×3 @ 85% of 1 RM.

Metcon

Metcon (Distance)

In teams of 2,

Row as far as possible in 10 Minutes

6 week challenge workout

Warm-up

Warm-up (No Measure)

2 Rounds:

250m Row

5 Push ups

10 Air squats

15 sit ups

GL Weightlifting

GL: Push Press (4×6)

Super Set 40 Banded Pull Aparts

GL Metcon

GL: Metcon (5 Rounds for time)

Every 4:00 for 20:00

Run 200m

25 Wallballs

20 Push Ups

JUL 29 – CYCLE 2 WEEK 5

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Snatch (6×3 @ 75-80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

Run 200m

4 Ring Muscle Ups

6 week challenge workout

Warm-up

Warm-up (No Measure)

1 Round:

50 Single unders

40 Walking lunges

(20 Per Side)

30 burpees

GL Weightlifting

GL: Back Squat (4×6)

Super Set 40 Plate hops (Straddle Plate, jump on and off plate)

GL Metcon

GL: Metcon (Time)

2 Rounds
:

Run 800m


20 DB Box Step Overs

JUL 26 – CYCLE 2 WEEK 4

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Sumo Deadlift (5×2)

Heavier than week 1.

Metcon

Metcon (Time)

For Time

60 Thrusters 75/55lbs

50 Bar Facing Burpees

40/32 Calories on Rower
*15 min time cap*

6 week challenge workout

Warm-up

Warm-up (No Measure)

Trainer’s Choice

GL Weightlifting

GL: Floor Press (EMOM 15)

15 Minute EMOM

Min 1: DB Floor Press

Min 2: Barbell Curl

Min 3: Bench/Box Dips

GL Metcon

GL: Metcon (Time)

4 Rounds

:30 Hard Bike

20 Thrusters

10 Knee Raises