Month: March 2020

CrossFit Resurgence – PERFORM (CF LEVEL 1)

LIVE ZOOM WORKOUTS!

930AM https://zoom.us/j/310985018

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Warm-up

Weightlifting

At Home WOD

Metcon (5 Rounds for reps)

No equipment version:

5 Rounds

:50 Work/:10 Rest and Transition

Min 1 – Burpee

Min 2 – Air Squat

Min 3 – Inch Worms

Min 4 – Mt Climbers (Knees inside Elbows)

Min 5- REST

Equipment version:

5 Rounds

:50 Work/:10 Rest and Transition

Min 1 – Burpee to Plate

Min 2 – Goblet Squat

Min 3 – Plate G2OH

Min 4 – Mt Climbers (Knees inside Elbows)

Min 5- REST

CrossFit Resurgence – PERFORM (CF LEVEL 1)

LIVE ZOOM WORKOUTS!

6:00AM https://zoom.us/j/571228931

930AM https://zoom.us/j/310985018

530PM https://zoom.us/j/819476725

YOGA https://zoom.us/j/912899815

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Metcon (No Measure)

5×1 HSPU Negative, kick down after each

3×1 HSPU Negative + butt to the wall, knees out

2x 2-4 Kipping HSPU

Metcon (Time)

12 Rounds, resting 1:00 after every 3 rounds are completed:

3 Power Cleans 185/115lbs

6 Handstand Push Ups

9 Box Jumps 24/20″

Warm-up

Warm-up (No Measure)

5 Min Amrap

8 Lunge + Twist

10 A-Frame Toe Touches

:20 Plank

Weightlifting

Metcon (No Measure)

Supermans

3 x20 :2 Hold @top

Metcon

Metcon (Time)

4 Rounds

20 Chair Dips

30 Russian Twist

20 Tempo Push ups (:3 down)

:30 side plank per side

Gymnastics

Metcon (No Measure)

3 Rounds

:20 L-sit hold

:20 Hollow hold

:20 L-sit hold

CrossFit Resurgence – PERFORM (CF LEVEL 1)

LIVE ZOOM WORKOUTS!

6:00AM https://zoom.us/j/571228931

930AM https://zoom.us/j/310985018

530PM https://zoom.us/j/819476725

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Bench Press (10/8/6/4/Max)

Bench Press 10-8-6-4-AMRAP*

*AMRAP should be about 60% of what the athlete hits for 4 reps

Metcon (Time)

For Time

1,000/900m C2 Bike or 400m Run or 500/450m Row

Warm-up

Warm-up (No Measure)

2:00 Squat hold

1:00 Door Stretch

1:00 Jump rope/ Jumping Jacks

Weightlifting

Metcon (No Measure)

Squat+ Calf Raise

3×15 :2 Pause @bottom

At Home WOD

Metcon (Time)

12 Rounds

20 air Squats

8 Plank to Pike Burpees

CrossFit Resurgence – PERFORM (CF LEVEL 1)

LIVE ZOOM WORKOUTS!

6:00AM https://zoom.us/j/571228931

930AM https://zoom.us/j/310985018

530PM https://zoom.us/j/819476725

View Public Whiteboard

Metcon (Weight)

3×5 Sandbag Cleans, working to workout weight

Metcon (4 Rounds for reps)

2 Rounds

AMRAP 6 Minutes

3:00 Max Calories on Bike

*Rest remaining 3:00*

AMRAP 6 Minutes

3 Strict Pull Ups

3 Sandbag Squats 50-150lbs

Warm-up

Warm-up (No Measure)

4 rounds

20 Arm Big circles forward + backwards

:20 High knees

20 Arm Small Circles forwards + backwards

:20 Butt Kickers

Weightlifting

Metcon (No Measure)

Chair Dips 3×15

:3 Negative each rep

Metcon

Metcon (No Measure)

Alternating Tabata

Burpees

Lunge Steps

Rest 2:00

Alternating Tabata

Burpees

Lunge Steps

(:20 Burpees :10 Rest

:20 Lunge Steps)

Gymnastics

Metcon (No Measure)

50 Side bends right

25 Weighted sit ups

50 Side bends left

25 Weight sit ups

CrossFit Resurgence – PERFORM (CF LEVEL 1)

LIVE ZOOM WORKOUTS!

6:00AM https://zoom.us/j/571228931

930AM https://zoom.us/j/310985018

530PM https://zoom.us/j/819476725

View Public Whiteboard

Back Squat (Find a 1RM Back Squat)

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

8 Burpees to a Plate

12 DB Snatches 50/35lbs

24 Double Unders

Warm-up

Warm-up (No Measure)

3 Rounds

:45 Front to back Squats

(Squat jump forwards squat jump back wards)

:45 Lateral Lunge Steps

:45 Inch worm push ups

Weightlifting

Metcon (No Measure)

Rear leg elevated Split Squat

3×12 Per side :2 Negative

At Home WOD

Metcon (Time)

21-15-9-15-21

Pike Push ups

Tuck jumps