AUG 20 – CYCLE 3 WEEK 1

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Power Clean (5 Rounds for Max Reps)

5 Rounds

:60 on

2:00 off

Singles @ 75-80%

Metcon

Metcon (Time)

For Time

40 S-Arm DB OH Squats 50/35lbs

Run 400m

20 GHD or 40 Sit Ups

Run 400m

40 S-Arm DB OH Squats

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds

25 Jumping Jacks

25 High Knees

25 Mt. Climbers

25’ Shuttle Run

GL Weightlifting

GL: Back Rack Lunge (EMOM 14)

EMOM 14

Even: Reverse Lunges

Odd: Weighted Walls Sits

GL Metcon

GL: Metcon (Time)

4 Rounds

14 Double KB Deadlift

21 Toes to Bar
/Knee Raises

50′ Bear Crawl

AUG 19 – CYCLE 3 WEEK 1

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (5×5 @ 90% 5RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

8 Thrusters 95/65lbs

9 Toes to Bar

10 Box Jumps 24/20″

6 week challenge workout

Warm-up

Warm-up (No Measure)

Weakness Warmup! Choose one of the following:

1 Mile Run

100/80 Burpees

2000/1500m Row

**10 min time cap**

GL Weightlifting

GL: Deadlift (EMOM 14)

14 Min EMOM

Even: Romanin Deadlift (Empty bar

Odd: Weighted Glute Bridges

(Use db or Mb)

GL Metcon

GL: Metcon (Time)

2 Rounds With a Partner

100 Wallballs


Run 600m (Holding MB, Together)


:60 Hanging Knee Raise Hold (Each)

AUG 16 – CYCLE 3 TEST WEEK

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Deadlift (Building (record heaviest set))

Deadlift

8 Reps @155/105lbs

7 Reps @245/145lbs

6 Reps @275/185lbs

5 Reps @315/205lbs

4 Reps @335/225lbs

Metcon

MISFIT WOD – AUG 16 (Time)

For Time

100m Farmers Carry 50/35s

30 Calorie Row

100m Farmers Carry

30 Burpees to 6″ Target

100m Farmers Carry

*12 min time cap*

6 week challenge workout

Warm-up

Warm-up (No Measure)

Trainer’s Choice

GL Weightlifting

Metcon (No Measure)

BODYBUILDING EMOM 12

Min 1: Weighted wall sit

Min 2: Jumping lunges

Min 3: Banded good mornings

GL Metcon

GL: Metcon (Time)

3 Rounds

20 DB Snatches

20 Jumping Lunges

50′ Bear Crawl

AUG 15 – CYCLE 3 TEST WEEK

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Split Jerk (1×1)

Find 1 RM split jerk.

Metcon

MISFIT WOD – AUG 15 (Time)

3 Rounds

90 Double Unders

30 DB Snatch 50/35lbs

6 week challenge workout

Warm-up

Warm-up (No Measure)

2 Rounds

300m Row

25′ Walking lunges (F)

25′ Walking lunges (B)

25′ Burpee Broad Jump

GL Weightlifting

GL: Back Squat (4×8)

Superset banded squats (band around knees) 4×20

GL Metcon

GL: Metcon (Time)

3 Rounds

400m Run

25 Air Squats

20 Push Ups

15 Pull Ups

AUG14 – CYCLE 3 TEST WEEK

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Misfit Snatch Complex 2.0 (1×1)

1 Squat Snatch

1 Hang Squat Snatch

2 OHS
Find 1 RM Complex.

Metcon

MISFIT WOD – AUG 14 (Time)

For Time

9-7-5-3 Power Snatch*

15 Box Jumps 24/20” after each set of snatches

8 min time cap

*Weights increase each round:

95/65

115/75

135/95

155/105

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Steady Rounds

200m Run

15 Shoulder Taps

:20 Hollow Hold

GL Weightlifting

GL: Shoulder Press (4×8)

Superset banded pull aparts 4×20.

GL Metcon

GL: Metcon (Time)

3 Rounds

8 Devil’s Press

20 Wallballs

8 Devil’s Press

-Rest 2 mins-