NOV 29 – PHASE 1 WEEK 2

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Weightlifting

Front Squat (E2MOM 12 – 5 Tempo Front Squats)

Tempo: 5 Second Eccentric (Lowering), 1 Second Pause

We are more concerned with improving the skill of the front squat than loading it ultra-heavy.

Set 1: 50-60% Range. Set the tone for your movement

Sets 2-5: Build. Stay smooth.

Set 6: Back down to opening weight. End with perfect reps.

Metcon

Metcon (Time)

For Time

Run 600m

10 Chest To Bar Pull ups

12 Push Jerk 135/95lbs

10 Chest To Bar Pull ups

12 Push Jerk 135/95lbs

10 Chest To Bar Pull ups

Run 600m

NOV 29 – PHASE 1 WEEK 2

CrossFit Resurgence – BUILD/BURN (Intro Level)

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BUILD Class

Warm-up

Warm-up (No Measure)

Trainer’s Choice

Weightlifting

Back Squat (1×20 Find 20 RM Back Squat)

Add 10# heavier than last week

Super set Max Effort set plank hold

Metcon

Metcon (Time)

For Time

Run 200m/Row 250m


10 Jumping Chest To Bar Pull ups

12 DB Hang C&J

10 Jumping Chest To Bar Pull ups

12 DB Hang C&J

10 Jumping Chest To Bar Pull ups

Run 200m/Row 250m

NOV 27 – PHASE 1 WEEK 2

CrossFit Resurgence – BUILD/BURN (Intro Level)

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BUILD Class

Warm-up

Warm-up (No Measure)

3 Rounds


10 S-Arm KB Clean and Jerk


10/7 Calorie Bike or Row

12 Deadbugs

Weightlifting

Deadlift (5×3 @ 5-10# heavier than last week )

Super set 5×10 Per side single leg plyometric vertical hops

Metcon

Metcon (3 Rounds for calories)

AMRAP 3:00 x 3

Max Calorie Row


Rest 3:00

NOV 27 – PHASE 1 WEEK 2

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Weightlifting

Squat Clean (E2MOM 12 (6 sets), 5 Touch and Go )

Every 2:00 For 12 Minutes (6 sets):

5 Touch and Go Squat Cleans

Set 1: 50-60% Range. Set the tone for your movement.

Sets 2-5: Build. Stay smooth.

Set 6: Back down to opening weight. End with perfect reps.

Metcon

Metcon (4 Rounds for reps)

AMRAP 2:00 x 4

15 HSPU

8 Deadlifts AHAP*

Max Rep Double Unders in remaining time

Rest 2:00 between AMRAPs

*As heavy as possible without breaking the set, they need to be done unbroken.
Score is total DUs each round.