OCT 24 – OPEN CYCLE WEEK 4

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Weightlifting

Power Snatch (EMOM 10 1 Rep @ 82.5%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

12 OHS 75/55lbs

10 Burpee to 6″ Target

12 KB Swing 53/35lbs

6 Week Challenge Workout

BURN

Metcon (No Measure)

EMOM 12

M1: Burpee Turf Run

M2: Russian Kb Swing(heavy)

Metcon (No Measure)

EMOM 18

M1: Plank Kb Pull across

M2: Kb Push Press

M3: Kb Lunge

Metcon (No Measure)

EMOM 12

M1: Lateral Burpee Shuffle

M2: Kb Curtsy Lunge

OCT 23 – OPEN CYCLE WEEK 4

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Weightlifting

Push Jerk (4×6 @ 77.5%)

Metcon

Metcon (Time)

3-6-9-12-15-18-21

Hang Power Clean 95/65lbs

Toes to Bar

*18 min time cap*

6 Week Challenge Workout

Warm-up

Warm-up (No Measure)

3 rounds

150m row

20 banded good mornings

12 lunge steps

GL Weightlifting

GL: Deadlift (4×12)

Super Set Med Ball Hamstring curl

GL Metcon

GL: Metcon (Time)

4 Rounds

Run 100m

2 rounds DB “DT’

12 Db DL

9 DB Cleans

6 STO

OCT 22 – OPEN CYCLE WEEK 4

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Weightlifting

Front Squat (3×6 @ 77.5%)

Metcon

Metcon (AMRAP – Reps)

AMRAP 6 Minutes

25 Devil’s Press 50/35s

Max Distance 30’ Shuttle in the time remaining

*score is total shuttle runs*

6 Week Challenge Workout

BURN Class

Metcon (No Measure)

EMOM 12

M1: Plate squat hops

M2: Plate GTO

Metcon (No Measure)

EMOM 18

M1: Lateral Suicide Shuffle

M2: Weighted AMSU

M3: Plank In out and Across

Metcon (No Measure)

EMOM 12

M1: Bulgarian Split Lunge

M2: Weighted Walli sits

OCT 21 – OPEN CYCLE WEEK 4

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Weightlifting

Squat Clean (8X2 @ 82.5%)

Drop and reset.

Metcon

Metcon (Time)

4 Rounds

Run 400m

6 Bar Muscle Ups

6 Week Challenge Workout

Warm-up

Warm-up (No Measure)

3 Rounds

10 Burpees

10 v ups

10 Squats

GL Weightlifting

GL: Front Squat (4×12)

Super Set Heel Elevated goblet squat 4×12

GL Metcon

GL: Metcon (AMRAP – Reps)

AMRAP 12 Minutes


30 Devil’s Press

Max Distance 30’ Shuttle in the time remaining

OCT 18 – OPEN CYCLE WEEK 3

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Metcon

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

6 Week Challenge Workout

Warm-up

Warm-up (No Measure)

Trainer’s Choice

GL Weightlifting

GL: Push Press (3×6 (work to heavy 3 then start sets))

3×20 Band SA Arm

GL Metcon

GL: Metcon (Time)

4 Rounds

Run 400m

6 Toes 2 Bar

12 Push ups