JUN 17 – CYCLE 1 RE-TEST WEEK

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (1×1)

Find 1 RM back squat.

Metcon

MISFIT WOD – MAY 6 (Time)

For Time

Row 1500m/1250m

40 Alternating Pistols

20 Hang Cleans 185/115

6 week challenge workout

Warm-up

Warm-up (No Measure)

Weakness Warmup:

Run 800m (4 laps)

*8 min cap*

GL Weightlifting

GL: Deadlift (6×3 building)

After each set, row 200m AFAP.

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

16 Sit Ups

16 Box Jump Overs

16 Push Press

JUN 14 – CYCLE 1 WEEK 5

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Shoulder Press (2 reps every 2 mins for 12 mins AHAP)

Metcon

Metcon (Time)

For Time

3 Rounds

5 Rope Climbs

18 Burpee Box Jump Overs 24/20″

Rest 3:00

6 week challenge workout

Warm-up

Warm-up (No Measure)

2:00 Row/Bike

Then 2 Steady Rounds

25′ Bear Crawl

25′ Crab Walk

8 Push Ups

GL Weightlifting

GL: Push Press (6×4 building)

Superset 6×4 Heavy Pendlay Rows.

GL Metcon

GL: Metcon (Time)

For Time:

21 Push Presses

400m Run/500m Row

18 Push Presses

400m Run/500m Row

15 Push Presses

200m Run/300m Row

12 Push Presses

200m Run/300m Row

9 Push Presses
*20 min cap*

JUN 13 – CYCLE 1 WEEK 5

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (3×3 @ 90%)

Metcon

Metcon (Time)

3 Rounds

Run 400m

50′ S-Arm OH Walking Lunge 50/35

15 Ring Dips

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds

Row 250m

10 Lunge Steps

12 Mountain Climbers

GL Weightlifting

GL: Bench Press (5 x Max Reps)

Start at a moderate weight and increase weight each round completing a max set of reps at each weight.

Superset single arm DB rows 5 x 5 per arm.

GL Metcon

GL: Metcon (AMRAP – Reps)

2 Rounds:

AMRAP 2 Minutes

Wallballs

Rest 1:00

AMRAP 2 Minutes

Burpee Box Jump Over

Rest 1:00

AMRAP 2 Minutes

KBS

Rest 1:00

JUN 12 – CYCLE 1 WEEK 5

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Deadlift (4×2 AHAP)

Heavier than week 2.

Metcon

Metcon (Time)

For Time

100/80 Calorie Row* *

EMOM including 0:00 perform 3/2 Muscle Ups
15 min time cap

6 week challenge workout

Warm-up

Warm-up (No Measure)

Dynamic D&B Warm-Up

*Trainer’s Choice of movements*

GL Weightlifting

GL: Metcon (No Measure)

BODYBUILDING

DB Skull Crushers 4×12

DB Hammer Curls 4×12

Push Ups 4×12 (add deficit if able – hands on plates)

GL Metcon

GL: Metcon (Time)

For Time:

50 Air Squats

:30 sec plank hold

40 Sit Ups

:30 sec plank hold

30 Deadlifts

:30 sec plank hold

20 Lunge Steps

:30 sec plank hold

10 Broad Jumps

JUN 11 – CYCLE 1 WEEK 5

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Hang Clean (E2MOM 12 Mins)

Every 2 mins for 12 mins 2 hang cleans BELOW THE KNEE + 1 jerk @ 85%+

Metcon

Metcon (AMRAP – Reps)

AMRAP 9 Minutes

Climb the Ladder

3 Burpees

3 KB Swings 70/53lbs

6 Burpees

6 KB Swings

9/9, 12/12, etc…

6 week challenge workout

Warm-up

Warm-up (No Measure)

Run 2 laps then…

3 Rounds:

10 Air Squats

15 Hollow Rocks

:30 plank hold

GL Weightlifting

GL: Back Squat (5×5 moderate-heavy across)

Immediately after each set complete 20 jumping lunges (10 per side).

GL Metcon

GL: Metcon (4 Rounds for reps)

Every 4 mins for 16 mins. . .

15 Cal Row

10 Burpees

max TTB/knee raises in remaining time