Month: December 2019

CrossFit Resurgence – BUILD/BURN (Intro Level)

View Public Whiteboard

BURN Class

Metcon (No Measure)

Tabata 8x:20 on :10 off x 3

—box jumps

—burpees

—Plate glute Bridges

Metcon (No Measure)

Tabata 8x:20 on :10 off x 4

—Row Sprints

—Russian Twist

—Row Sprints

—Russian Twist

Metcon (No Measure)

Tabata 8x:20 on :10 off x 3

—Plate Steps ups

—plate Crunches

—plate Thrusters

CrossFit Resurgence – PERFORM (CF LEVEL 1)

View Public Whiteboard

Weightlifting

Bench Press

5 @40%

5 @50%

3 @60%

3 @70%

3 @75%

Max Reps @ 80%

*Score is number of reps @ 80%*

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 13 Minutes

7 Clean and Jerk 115/75lbs

15 Wallballs 20/14lbs

20 Double Unders

CrossFit Resurgence – BUILD/BURN (Intro Level)

View Public Whiteboard

BUILD Class

Warm-up

Warm-up (No Measure)

3 Rounds

5 Strict banded pull ups

10 Push ups

15 V ups

Weightlifting

Shoulder Press (5×5 5# heavier than last week)

Super Set 5×25 Band Face Pulls

Metcon

Metcon (3 Rounds for reps)

AMRAP 2:00 x 3


Run 300m


Max Bar Facing Burpees in the remaining time


*Rest 1:00*

CrossFit Resurgence – PERFORM (CF LEVEL 1)

View Public Whiteboard

Weightlifting

Deadlift (1×6@65%, 1×5@75%, 1×4@85%, 1×1@95%)

Record heaviest set.

Metcon

Metcon (Time)

“Fran”

21-15-9

Thrusters 95/65

Pull-Ups

Rest 5:00

“Fran”

21-15-9

Thrusters 95/65

Pull-Ups

**20 minute time cap including rest**

CrossFit Resurgence – BUILD/BURN (Intro Level)

View Public Whiteboard

BUILD Class

Warm-up

Warm-up (No Measure)

Trainer’s Choice

Weightlifting

Deadlift (5×5 5# Heavier than last week )

Super set 5×25 Band Hamstring Curls (Thin Band)

Metcon

Metcon (Time)

3 Rounds


90 Double Unders

16 Double DB Power Cleans

16 DB Push Press