NOV 1- OPEN CYCLE WEEK 5

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Metcon

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)

For time:

30 box jumps, 24 / 20 in.

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in.

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in.

10 clean and jerks, 115 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 lb / 14 lb

5 clean and jerks, 155 / 115 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

6 Week Challenge Workout

Warm-up

Warm-up (No Measure)

Trainer’s Choice

GL Weightlifting

GL: Push Press (4×8)

Super Set 4×21’s Shoulder Front Raise & Lateral Raise 21’s

GL Metcon

GL: Metcon (Time)

For Time

500m/400m row

30 Push Ups

30 DB Box Step Overs

20 pike push ups

30 DB Walking Lunge Steps

OCT 31 – OPEN CYCLE WEEK 5

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Weightlifting

Power Clean & Push Jerk (EMOM 10 1 Rep @ 85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 Minutes

8 Hang Power Snatch 95/65lbs

4 Bar Muscle Ups

7 Shuttle Sprints (25′ out 25′ back = 1)

6 Week Challenge Workout

BURN

Metcon (No Measure)

EMOM 12

M1: Row Sprints

M2: DB Snatches

Metcon (No Measure)

EMOM 18

M1: Weighted Box step ups

M2: Row Sprints

M3: Weighted Russian Twist

Metcon (No Measure)

EMOM 12

M1: Row Sprints

M2: Half Burpee Tuck Jumps

OCT 30 – OPEN CYCLE WEEK 5

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Weightlifting

Push Jerk (4×6 @ 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

6 Overhead Squats 155/105lbs

8 Burpee Box Jump Overs 24/20″

10 Pistols

6 Week Challenge Workout

Warm-up

Warm-up (No Measure)

3 rounds each w/partner

P1: 250m Row

P2: Banded good morning until partner 1 is done

GL Weightlifting

GL: Deadlift (4×8)

Super set traveling DB RDL 4×10 per side

GL Metcon

GL: Metcon (Time)

3 Rounds

Run 400m

9 Db Burpee DL

15 Ring push ups

OCT 29 – OPEN CYCLE WEEK 5

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Weightlifting

Front Squat (3×6 @ 80%)

Metcon

Metcon (Time)

For Time

21-15-9-6 Calorie Row

HSPU

(15-12-9-6 Calories for women)

*15 min time cap*

6 Week Challenge Workout

BURN Class

Metcon (No Measure)

EMOM 12

M1: Wall balls

M2: 20 high knees – remaining time plank triangles

Metcon (No Measure)

EMOM 18

M1: Plate DL + Plate Squat

M2: Deficit Back Lunge W/Plate

M3: 5 Burpees – remaining time plank hold

Metcon (No Measure)

EMOM 12

M1: Push Up to a T

M2: 10 Flutter Kicks – remaining time scissors kicks

OCT 28 – OPEN CYCLE WEEK 5

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Weightlifting

Squat Snatch (5×3 @ 85%)

Drop and reset.

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

Climb the Ladder by 1/3 of:

1 Clean And Jerk 155/105lbs

3 Chest to Bar Pull Ups

2 Clean and Jerks

6 Chest to Bar Pull Ups

3/9, 4/12, 5/15, 6/18, etc.

6 Week Challenge Workout

Warm-up

Warm-up (No Measure)

3 rounds

12 Glute Bridges

8 inch worms

4 burpees

GL Weightlifting

GL: Front Squat (4×8)

Super set DB Walking Lunge 4×10 per side

GL Metcon

GL: Metcon (Time)

4 Rounds

90 single unders

12 Thrusters

12 Box Jumps