DEC 30 – PHASE 1 WEEK 7

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Weightlifting

Deadlift (1×1 Find new 1RM)

Metcon

Metcon (AMRAP – Reps)

AMRAP 12 Minutes

Climb the Ladder

25′ Double DB Lunge (1 OH, 1 in front rack) 50/35s

2 Rope Climbs

50′ Double DB Lunge

3 Rope Climbs

75′ Double DB Lunge

4 Rope Climbs

100′ Double DB Lunge

5 Rope Climbs

Etc.
*Continue climbing as far as possible for 12 minutes. Score is total reps, where 1 rope climb and 5′ each equal 1 rep.*

DEC 27 – PHASE 1 WEEK 6

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Weightlifting

Front Squat (E2MOM 12 – 3 Tempo Front Squats)

5 Second Eccentric (Lowering)

1 Second Pause

Fast Concentric (Lifting)

Metcon

Metcon (Time)

For Time

10 Squat Snatch 135/95lbs

30 Lateral Bar Burpees

10 Squat Clean 155/110lbs

30 Lateral Bar Burpees

10 Push Jerk 175/125lbs

30 Lateral Bar Burpees

20 Deadlift 225/155lbs
**16 min time cap**

DEC 26 – PHASE 1 WEEK 6

CrossFit Resurgence – BUILD/BURN (Intro Level)

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BURN Class

Warm-up

Warm-up (No Measure)

3 Rounds:

10 burpees

10 air squats

10 v ups

Metcon (Time)

Teams of 3


Row 120/90 Calories

*switching every 20/15*

Rest 1:00


Row 90/72 Calories

*switching every 15/12*

Rest 1:00

Row 90/63 Calories

*switching every 10/7*

Metcon (AMRAP – Rounds and Reps)

Death By Burpees

1 burpee min 1

2 burpees min 2

3 burpees min 3

…continue until failure or 17 min cap

*If you did not make the recommended rep, start all over at one until time is done*