Month: August 2019

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Deadlift (3×10)

All 3 sets at same weight.

Metcon

Metcon (Time)

3 Rounds

16 KB Snatches 53/35

16 Jumping Lunges

40′ HS Walk

*10 min time cap*

6 week challenge workout

Warm-up

Warm-up (No Measure)

Trainer’s Choice

GL Weightlifting

Metcon (No Measure)

BODYBUILDING EMOM 14

M1: Plate Front Raises

M2: AMSU

M3: Plank DB Rows

GL Metcon

GL: Metcon (Time)

3 Rounds

100’ Waiter Walk with a DB (switch arms at 50’)


18 Alternating DB Snatches

12 Box Jumps (step down)

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Split Jerk (5×5 @ 70%)

Metcon

Metcon (Time)

3 Rounds

15/12 Cal Row

12 Squat Cleans 135/95

9 Burpee Box Jump Overs 24/20″

6 Squat Snatch 135/95

Rest 3:00

*18 min time cap*
Record total time including rest.

6 week challenge workout

Warm-up

Warm-up (No Measure)

2 Rounds

350m Row

15 Band Good Mornings

15 Hollow Rocks

GL Weightlifting

GL: Deadlift (4×12)

4×30 (15 per side) Deficit Curtsy Lunges

GL Metcon

GL: Metcon (Time)

10 Rounds

100M Run

7 Burpee Broad Jumps

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Power Snatch (5 Rounds for Max Reps)

5 Rounds

:60 on, 2:00 off

Singles @ 75-80%

Drop & Reset

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

4 Devils Press 50/35s

6 Ring Dips

8 Alternating Pistols

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds

20 Band Walks Each Way (F/B/L/R)

50’ Walking Lunges

GL Weightlifting

GL: Back Squat (4×12)

4×12 Super Set Band Glute Bridges

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 14

50’ S-Arm DB Walking Lunge Steps


Row 200m


10 Push Ups

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Misfit Clean Complex 2.0 (EMOM 10)

1 Power Clean

1 Hang Power Clean

1 Squat Clean

1 Hang Squat Clean

1 Split Jerk
1 Rep @ 70%+ of 1 RM complex.

Metcon

Metcon (Time)

3 Rounds

400m Run

30 Air Squats

25 Push Ups

20 Pull Ups

*20 min time cap*

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds

20 Band Pull Aparts

20 Shoulder Taps

:30 Bike

GL Weightlifting

GL: Push Press (4×12)

Super Set 4x:60 Plate OH Hold

GL Metcon

GL: Metcon (Time)

3 Rounds


30 Wallballs

20 Pull Ups/Ring Rows/Jumping Pull Ups

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (1×5 )

Find new 5RM.

Metcon

Metcon (Time)

For Time:

25 Power Cleans 115/75

25 Front Squats 115/75

25 Thrusters 115/75

100m Walking Lunge Steps (unweighted)

*14 min time cap*

6 week challenge workout

Warm-up

Warm-up (No Measure)

Weakness Warmup! Choose one of the following:

1 Mile Run

100/80 Burpees

2000/1500m Row

**10 min time cap**

GL Weightlifting

GL: Deadlift (4×12)

Super Set 4×20 Banded Hamstring Curls

GL Metcon

GL: Metcon (Time)

4 Rounds


15 DB Burpee Deadlifts

15 DB Thrusters

100’ Bear Crawl