JAN 29 – PHASE 2 WEEK 4

CrossFit Resurgence – BUILD/BURN (Intro Level)

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BUILD Class

Warm-up

Warm-up (No Measure)

2 Rounds

10 Burpee broad jumps

10 Lunge Steps w/ Elbow touch to heel

Weightlifting

Push Press (Every :90 For 5 Sets – 4 Reps)

#5 heavier then last week

Metcon

Metcon (Time)

For Time


25 Cal Bike 


30 Push Ups


60 Kettlebell Swings


30 Push Ups


25 Cal bike

JAN 29 – PHASE 2 WEEK 4

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Weightlifting

Squat Clean and Jerk (10/8/6)

For Time

10 Squat Clean & Jerk @72.5%

Rest :60

8 Squat Clean & Jerk @75%

Rest :60

6 Squat Clean & Jerk @77.5%

*Record heaviest set*

Metcon

Metcon (Time)

18-16-14

DB Box Step Overs 50/35s to 24/20″

Wallballs 20/14lbs

Toes to Bar
*15 min time cap*

JAN 28 – PHASE 2 WEEK 4

CrossFit Resurgence – BUILD/BURN (Intro Level)

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BURN Class

Metcon (No Measure)

EMOM 12m

M1: Wall balls

M2: 20 high knees – remaining time plank triangles

Metcon (No Measure)

EMOM 18m

—M1:Plate Dl + Plate Squat

—M2: Deficit Back Lunge W/Plate

—M3: 5 Burpees Remaining time plank hold

Metcon (No Measure)

EMOM 12m

M1:Push Up to a T

M2:10 Flutter Kicks – remaining time scissors kicks

JAN 28 – PHASE 2 WEEK 4

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Weightlifting

Power Snatch (Every 3:00 for 12:00 – 7 TnG Reps)

Metcon

Metcon (Time)

For Time

20 Dirty DB Complexes 35/20s

Rest 2:00

15 Dirty DB Complexes 40/25s

Rest 2:00

10 Dirty DB Complexes 50/35s

A Dirty DB Complex is performed with two DBs and is a Double DB Deadlift + Clean and Jerk + Cluster.
*18 min time cap*

JAN 27 – PHASE 2 WEEK 4

CrossFit Resurgence – BUILD/BURN (Intro Level)

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BUILD Class

Warm-up

Warm-up (No Measure)

2 Rounds

20 Deadbugs

20 Cossack Squats

20 Banded Good Mornings

Weightlifting

Deadlift (Every :90 for 5 Sets – 4 Reps)

#5 Heavier then last week

Metcon

Metcon (Time)

2 Rounds

200 single unders


30 goblet lunge steps


200’ bear crawl