JUL 22 – CYCLE 2 WEEK 4

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Snatch (7×1 @ 82.5-92.5%)

Metcon

Metcon (AMRAP – Reps)

AMRAP 6 Minutes

Row 750m

Max Rope Climbs in remaining time

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds

200m run

15 hollow rocks

:30 plank

GL Weightlifting

GL: Back Squat (5×8 (2 sec negative))

Superset 5×20 tuck jumps

GL Metcon

GL: Metcon (Time)

4 Rounds

10 Burpees

15 Wallballs

20 KBS

JUL 19- CYCLE 2 WEEK 3

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Sumo Deadlift (3×6)

Metcon

Metcon (Time)

3 Rounds

40 Air Squats

20 Strict Press 95/65lbs

10 Squat Cleans 145/95lbs
*15 min time cap*

6 week challenge workout

Warm-up

Warm-up (No Measure)

2 Rounds

500m Row

50′ Bear Crawl

GL Weightlifting

GL: Back Squat (5×8 @ 70%)

Immediately after each set complete 20 jumping lunges

GL Metcon

GL: Metcon (Time)

4 Rounds

12 KBS

12 Push Press

12 Pull-Ups/Ring Rows

JUL 118 – CYCLE 2 WEEK 3

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Clean (7×1 @ 82.5-92.5%)

Metcon

Metcon (Time)

8 Rounds

Alternating Rounds with a Partner*

15/12 Calorie Row

12 Lateral Burpees Over Rower
*4 rounds per partner

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds

Run 100m

:30 Wall Sit

10 Push Ups

GL Weightlifting

GL: Bench Press (6×3 Find 3 RM for the day)

In between sets complete 12-15 banded tricep push downs

GL Metcon

GL: Metcon (4 Rounds for reps)

Every 4:00 for 16 mins…

200m Run

15 Deadlifts

Max Wallballs in remaining time

JUL 17 – CYCLE 2 WEEK 3

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Push Press (4×3 @ 85%)

Metcon

Metcon (3 Rounds for reps)

AMRAP 4:00 x 3

Rest 2:00 between AMRAPs

30 KB Swing 53/35lbs

20 Pull Ups

Max reps 10m Shuttle in time remaining

6 week challenge workout

Warm-up

Warm-up (No Measure)

Trainer’s Choice

GL Weightlifting

GL: Shoulder Press (5×3 AHAP)

Superset with 5×8 Ring Rows

GL Metcon

GL: Metcon (Time)

5 Rounds with a Partner

30/24 Calorie Row

20 Burpees

*Split as desired*

*20 min time cap*

JUL 16 – CYCLE 2 WEEK 3

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (5×3 @ 82.5%)

Work up to a heavy single around 90% to prime legs then complete 5×3 @ 82.5% of 1 RM.

Metcon

Metcon (Time)

For Time

10-8-6-4-2

Alternating DB Snatch 20-70lbs (go heavier than you normally would!)

Bar Muscle Ups
*10 min time cap*

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds

20 Butt Kickers

15 Jumping Jacks

10 Ring Rows

GL Weightlifting

GL: Deadlift (4×10 AHAP)

After each set complete 10/6 push-ups (can add deficit for more of a challenge)

GL Metcon

GL: Metcon (Time)

For Time

500m Row

:30 HS Hold/Plank

30 DB Hang Power Cleans

400m Row

:30 HS Hold/Plank

20 DB Hang Power Cleans

300m Row

:30 HS Hold/Plank

10 DB Hang Power Cleans

200m Row

:30 HS Hold/Plank

5 DB Hang Power Cleans