APR 26 – POST OPEN CYCLE WEEK 4

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Split Jerk (1-1-1-1-1-1-1)

Build to heavy single for the day.

Metcon

Metcon (No Measure)

BODYBUILDING

Barbell Bicep Curls

3×12 then 1×15+

Banded Leg Extension

3×25

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds

1:00 row/bike

20 lunge steps

1:00 squat hold

GL Weightlifting

GL: Shoulder Press (EMOM 10)

EMOM for 10 mins complete 2 reps of strict press AHAP. Increase weight as tolerated each round. After your 2 strict presses (within same minute), complete 5 DB rows per arm.

GL Metcon

GL: Metcon (Time)

5 Rounds:

250m Row

10 Pull-ups/Ring rows

APR 25 – POST OPEN CYCLE WEEK 4

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Squat Snatch (1 Rep Every :45 for 9 Mins @ 72.5-80%)

Metcon

Metcon (Time)

10 Rounds:

5 Deadlifts 225/155

5 Strict HSPUs

25 Double Unders

*15 min time cap*

6 week challenge workout

Warm-up

Warm-up (No Measure)

1:00 Plank Hold

Then 3 Rounds

Jog 2 lengths D&B on turf

10 Air Squats

8 Push Ups

GL Weightlifting

GL: DB Bench Press (4×5)

Build to heavy 5 rep, then complete 1 max set at 80% of your heaviest 5 rep for the day.

Superset with DB Bicep Curls

3×12

GL Metcon

GL: Metcon (Time)

For Time:

Run 200m (1 lap)

30 Thrusters

Run 200m (1 lap)

20 Thrusters

Run 200m (1 lap)

10 Thrusters

Run 200m (1 lap)

APR 24 – POST OPEN CYCLE WEEK 4

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (5×2 @ 90+%)

Metcon

Metcon (Time)

3 Rounds:

60′ Farmer Carry*

60′ HS Walk

20 Goblet Squats 70/53

*Carry needs to be heavy but is ideally unbroken*

6 week challenge workout

Warm-up

Warm-up (No Measure)

50′ broad jumps

25′ duck walk

50′ broad jumps

25′ duck walk

Then 25 banded good mornings

GL Metcon

GL: Metcon (No Measure)

EMOM 12

Min 1: 30 secs wallballs

Min 2: 30 secs alt DB snatch

Min 3: 30 secs sit-ups

GL: Metcon (Time)

5 Rounds:

5 Deadlifts (heavy)

10 Box Jump Overs/Step Overs

15 Cal Row

APR 23 – POST OPEN CYCLE WEEK 4

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Power Clean & Push Jerk (5×5 AHAP)

Heavier than last time if possible.

Metcon

Metcon (Time)

3 Rounds:

75 Double Unders

20 KBS 53/35

15 Burpees to 6″ Target

6 week challenge workout

Warm-up

Warm-up (No Measure)

Trainer’s Choice

GL Weightlifting

GL: Back Squat (6×2 (building))

Complete 50′ of walking lunges after each set.

GL Metcon

GL: Metcon (Time)

For Time:

20 TTB/Knee Raises

Run 400m (2 laps)

50 Air Squats

Run 400m

20 TTB/Knee Raises

APR 22 – POST OPEN CYCLE WEEK 4

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Deadlift (5×3 @ 75-85%)

Zero bounce DL!

Metcon

Metcon (Time)

For Time:

10 Squat Snatch 135/95

Run 400m

30 Pistols

Run 400m

10 Squat Snatch 135/95

6 week challenge workout

Warm-up

Warm-up (No Measure)

Weakness Warmup:

1000m Row

*6 min time cap*

GL Weightlifting

GL: Deadlift (EMOM 15)

EMOM 15 Mins

Min 1: 10 Push Ups (add deficit if necessary)

Min 2: 10 Deadlifts KB or BB (increase weight each round as able)

Min 3: 30 sec dead hang from pull-up bar

GL Metcon

GL: Metcon (Time)

3 Rounds:

75 Single Unders

20 KBS

20 Burpees