APR 1

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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Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Minutes

5 Burpee Box Jumps 30/24″

10 Pull Ups

30′ HS Walk

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 SHOULDER TAPS PUSH UPS

:30 PLANK

30 HOLLOW ROCKS

Weightlifting

Metcon (No Measure)

4X

:10 ME DB S-PRESS(R)

:20 ME DB P-PRESS(R)

:10 ME DB S-PRESS(L)

:20 ME DB P-PRESS(L)

Metcon

Metcon (Time)

“FRAN-TASTIC” – NO EQUIP

21-15-9

JUMPING AIR SQUATS

BURPEE OVER OBJECT

“FRAN-TASTIC” – W/EQUIP

21-15-9

DB THRUSTERS

BURPEE OVER DBS

Gymnastics

Metcon (No Measure)

Tabata

(:20 ON /:10 OFF)

TUCK IN + OUTS

MAR 31

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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Hang Snatch (5×1 Hang Squat Snatch)

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

Warm-up

Warm-up (No Measure)

3 ROUNDS

:60 JUMP ROPE

16 ALT LAT. LUNGES

8 DEAD BUGS P/S

Weightlifting

Metcon (No Measure)

4X

:30 ME S-LEG DB DL (R)

:30 ME S-LEG DB DL (L)

:30 ME GOBLET SQUAT

At Home WOD

Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP

50 DOUBLE UNDERS (100 SINGLE UNDERS 100 JUMPING JACKS)

15 PIKE PUSH UPS

20 WALKING LUNGES

MAR 30

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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Metcon (Time)

5 Rounds

15 DB Deadlifts 50/35lbs

12 DB Front Rack Lunge Steps 50/35lbs (6 on each leg)

6 Ring Muscle Ups

Rest :30

Warm-up

Warm-up (No Measure)

3 ROUNDS

15 JUMPING JACKS

10 INCH WORMS

15 MOUNTAIN CLIMBERS P/S

Weightlifting

Metcon (No Measure)

4X

:30 ME DB FLOOR PRESS (R)

:30 ME DB FLOOR PRESS (L)

:30 ME DB BOR (R)

:30 ME DB BOR (L)

At Home WOD

Metcon (AMRAP – Rounds and Reps)

8 MIN AMARAP – NO EQUIP

10 OBJECT R. SWINGS

10 BURPEES

10 OBJECT ROWS

REST 2:00, then repeat

8 MIN AMARAP – W/EQUIP

10 DBL DB R. SWINGS

10 BURPEES

10 DB BENT OVER ROWS

REST 2:00, then repeat

Gymnastics

Metcon (No Measure)

Tabata

(:20 ON /:10 OFF)

Flutter kicks

MAR 28

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

MAR 27

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