MAY 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/294122763

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

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Metcon (Weight)

DB Cluster

12-10-8-6-4 AHAP

Rest as needed between sets to maximize load

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

15/10 Machine Calories

25′ HS Walk

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 SQUAT PULSES

:30 PERFECT PUSH UPS

:30 SIDE TO SIDE BEAR CRAWL

Weightlifting

Metcon (No Measure)

6X

:60 ALT DB CURL

RIGHT INTO

:30 ME BENCH DIPS

Metcon

Metcon (Time)

FOR TIME:

75 HR. PUSH UPS

60 PLATE GTO

50 MT CLIMBERS KNEES INSIDE HANDS(PER SIDE)

20 BURPEE TO PLATE

*20 MIN CAP*

Gymnastics

Metcon (No Measure)

Tabata X2

(:20 ON /:10 OFF)

ALT PER ROUND S-ARM CRUNCH

APR 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/294122763

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Metcon (AMRAP – Rounds and Reps)

AMRAP 18 Minutes

16 Pistols

12 DB Push Presses 50/35s

8 DB Facing Burpees

Warm-up

Warm-up (No Measure)

3 ROUNDS :

:30 JUMPING JACKS

:30 FRONT TO BACK LINE HOPS

:30 SIDE TO SIDE HOPS

Weightlifting

Metcon (No Measure)

6X

:60 ALT BACK TO LATERAL LUNGE

(BACK LUNGE TO LATERAL LUNGE THEN SWITCH TO OTHER LEG)

RIGHT INTO

:30 MAX JUMPING LUNGES

:60 REST

At Home WOD

Metcon (Time)

50-40-30-20-10

DBL DEADLIFTS

AMSU

APR 29

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/294122763

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Metcon (3 Rounds for reps)

AMRAP 5 Minutes x 3

100m Run

15 Wallballs 20/14lbs

10 Pull Ups

5 Strict HSPU

Rest 1:00

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 FRONT TO BACK BEAR CRAWL

:30 SHOULDER TAPS

:30 HOLLOW HOLD

Weightlifting

Metcon (No Measure)

4X

:60 DBL DB ROWS

RIGHT INTO

:30 MAX BAND PULL APARTS

REST :60

Metcon

Metcon (Time)

30-20-10

BURPEE BOX STEP UPS

DB HANG C&J

Gymnastics

Metcon (No Measure)

TabataX2

(:20 ON /:10 OFF)

SIDE V UPS

APR 28

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/294122763

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Back Rack Lunge (5 x 40′)

5 Sets

40′ Back Rack Lunge AHAP Rest as needed between sets.

Metcon (Time)

15-12-9

Bodyweight Bench Press (.75x BW for Women)

AAB Calories (12-9-6 for Women)

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 SIDE TO SIDE SHUTTLE

:30 FRONT TO BACK PEDAL

:30 SQUAT HOLD

Weightlifting

Metcon (No Measure)

5X

:60 DBL DB FRONT SQUAT

:30 ME AIR SQUATS *NO LOCK OUT AT THE TOP

:60 REST

At Home WOD

Metcon (Time)

21-15-9

PIKE PUSH UPS

DB THRUSTERS

DU X 3

APR 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/294122763

View Public Whiteboard

Power Clean (5 x ME)

5 Rounds

1:00 Max Reps Power Clean HEAVY*

2:00 Rest

*Add weight each round

Metcon (Time)

For Time

40/30 Calorie Ski

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 HIGH KNEES

:30 BUTT KICKS

:30 INCH WORMS

Weightlifting

Metcon (No Measure)

5X

:60 DB FLOOR PRESS

RIGHT INTO

:30 ME PUSH UPS

:60 REST

At Home WOD

Metcon (Time)

FOR TIME

100 ALT LUNGE STEP THROUGHS

100 BURPEES

100 ALT LUNGE STEP THROUGHS

*18 MIN CAP*

Gymnastics

Metcon (No Measure)

Tabata

(:20 ON /:10 OFF)

SEATED TUCK INS