Month: January 2020

CrossFit Resurgence – BUILD/BURN (Intro Level)

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BUILD Class

Warm-up

Warm-up (No Measure)

Trainer’s Choice

Weightlifting

Front Squat (Every :90 For 5 Sets – 4 Reps)

#5 heavier then last week

Metcon

Metcon (Time)

5 Rounds


15/12 Calorie row 


10 DB Step Overs 


3 Rope Walk ups 
Rest 1:00

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Weightlifting

Push Press (Every :90 For 4 Sets – 8 Reps)

Start around 75% and work up if they are fast and efficient.

Metcon

Metcon (Time)

5 Rounds

5 Squat Snatch 115/75lbs

120m of Shuttle Runs (10m down, 10m back, 6 times)

5 Squat Snatch 115/75lbs

Rest 1:30
*20 min time cap.*

CrossFit Resurgence – BUILD/BURN (Intro Level)

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BURN Class

Metcon (No Measure)

EMOM 12

M1: Row Sprints

M2: Db Snatches

Metcon (No Measure)

EMOM 18

M1: Weighted Box step ups

M2: Row Sprints

M3: Weighted Russian Twist

Metcon (No Measure)

EMOM 12

M1: Row Sprints

M2:Half Burpee Tuck Jumps

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Weightlifting

Back Squat (4×4 @ 85%)

Metcon

Metcon (Time)

For Time

8/6 Ring Muscle Ups

16 Pull-ups

24 Push-ups

36 HSPU

24 Push-ups

16 Pull-ups

8/6 Ring Muscle Ups
*15 min time cap.*

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