NOV 14 – POST OPEN PARTNER WEEK

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Weightlifting

Metcon (Weight)

In 10 Minutes, in partners both find a 1RM Overhead Complex:

3 Push Press + 2 Push Jerks + 1 Split Jerk

*Weight may not decrease across the 10 minute window*

Metcon

Metcon (AMRAP – Rounds and Reps)

Alternating movements with a partner,

AMRAP 12

15 Thrusters 75/55lbs

12 Push Ups

12 Jumping Lunges

6 Week Challenge Workout

BURN

Metcon (No Measure)

Tabata 8x:20 on :10 off x 3

—Lat. Ski Squats

—Leg Raises

—Plank In out Across

Metcon (No Measure)

Tabata 8x:20 on :10 off x 4

—Burpee W/Push up

—Lunge Sq Lunge

—Plank shoulder taps

—Lat. Shuffle Run

Metcon (No Measure)

Tabata 8x:20 on :10 off x 3

—Shuttle Run

—Wall Sit

—Hollow Hold

NOV 13- POST OPEN PARTNER WEEK

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Weightlifting

Overhead Squat (3 Rep Max)

As a team of 2, both partners find a 3RM OH Squat from the floor in 10 minutes.

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, alternating movements

AMRAP 12

6 Burpee Box Jump Overs 24/20″

12/10 Calorie Row

6 Bar Muscle Ups

6 Week Challenge Workout

Warm-up

Warm-up (No Measure)

3 Rounds

30 Single Unders

10 Lat Burpees over Jump Rope

:30 Plank hold

GL Weightlifting

GL: Deadlift (6×4)

Super Set 6×15 MB Hamstring Curl

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes, alternating movements with a partner:


15 Db Thrusters


12 Push Ups


12 Jumping Lunges

NOV 12 – POST OPEN PARTNER WEEK

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Weightlifting

Metcon (No Measure)

Teams of Three, relay style DB Snatch Ladder

3 Rounds

8 Reps 50/35lbs

6 Reps 70/50lbs

4 Reps 85/60lbs

2 Reps 100/70lbs

One partner goes all the way through before the next partner starts. Each person completes 3 rounds.

Metcon

Metcon (Time)

For Time with a partner:

800m Run (400m Relay x 1 each)

12 Rope Climbs

40 Handstand Push Ups

800m Run (400m Relay x 1 each)

8 Rope Climbs

30 Deficit Handstand Push Ups 4/2″

*18 min time cap*

6 Week Challenge Workout

BURN Class

Metcon (No Measure)

Tabata 8x:20 on :10 off x 3

—Alt Db Thruster

—Weighted Sit up

—180 Squat Turns

Metcon (No Measure)

Tabata 8x:20 on :10 off x 4

—Db Rows

—Db X Rotations

—Sq Pulses

—Plank jacks

Metcon (No Measure)

Tabata 8x:20 on :10 off x 3

—Flutter Kicks

—Speed High knees

—Db Floor Presses

NOV 11 – POST OPEN PARTNER WEEK

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Weightlifting

Metcon (AMRAP – Rounds)

Alternating Unbroken Sets with a Partner, AMRAP 8 Minutes Max Sets of 5 Touch and Go Squat Cleans 135/95lbs.

Score is total number of sets (1 set of 5 = 1 round).

Metcon

Metcon (AMRAP – Rounds and Reps)

Splitting the work with a Partner

AMRAP 16 Minutes

50 Toes to Bar

40 Power Snatch 135/95lbs

150′ Handstand Walk (25′ segments)

40 Squat Snatch 155/105lbs

6 Week Challenge Workout

Warm-up

Warm-up (No Measure)

3 Rounds

250m row

10 squat jumps

10 Hollow rocks

:30 Wall Sit

GL Weightlifting

GL: Front Squat (6×4)

Super Set 6x:15 Per side Kb Goblet Hold Lunge Pulse

GL Metcon

GL: Metcon (Time)

For Time with a partner, with an 18 minute cap:

400m Run (200m Relay x 1 each)

12 Rope Walk ups 


40 Db Push Press

400m Run (200m Relay x 1 each)


8 Rope walk ups 


30 Db Push press

NOV 8 – OPEN CYCLE WEEK 6

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Metcon

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

6 Week Challenge Workout

Warm-up

Warm-up (No Measure)

Trainer’s Choice

GL Weightlifting

GL: Push Press (7×2 Heavy)

Super Set 7x:30 OH Plate Hold

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

4 dumbbell thrusters

6 knee raises

24 single unders