JAN 4 – CYCLE 3 WEEK 4

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Push Jerk (5×4 @ 80%)

Metcon

Metcon (AMRAP – Reps)

AMRAP 9

Climb the Ladder

3 Chest to Bar

3 Deadlift 225/155

6/6, 9/9, etc.

6 week challenge workout

Warm-up

Warm-up (No Measure)

Trainer’s choice.

GL Weightlifting

GL: Bench Press (5×4 @ 80% 1 RM)

Superset with 5×6 ring rows/strict pull-ups.

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

10 Push Presses (DBs or barbell)

15 KBS

20 Burpees

JAN 3 – CYCLE 3 WEEK 4

CrossFit Resurgence – CrossFit – Level One

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Metcon

Metcon (Time)

4 Rounds

20 Wallballs 20/14

8 Ring Dips

Run 400m

Rest 2:00
Wallball and Ring Dip sets SHOULD BE UNBROKEN for as long as possible – scale appropriately!

Weightlifting

Deadlift (2×18 AHAP)

LAST PIECE OF THE DAY

6 week challenge workout

Warm-up

Warm-up (No Measure)

Move steady through:

20 Banded Good Mornings

2:00 Bike

1:00 plank hold

20 air squats

GL Weightlifting

GL: Front Squat (5×5 @ 70-75% 1RM)

GL Metcon

GL: Metcon (Time)

3 Rounds

100′ Walking Lunge Steps

12 Pull ups/Ring Rows

20 Calorie Row

JAN 2 – CYCLE 3 WEEK 4

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Power Snatch (4 Rounds :90 on, 2:30 off)

Power Snatch Singles @ 77.5-82.5% Drop & Reset. :90 on, 2:30 off

Metcon

Metcon (Time)

3 Rounds

100′ DB Walking Lunge 50/35s (1 OH, 1 in Front Rack, Regionals Standard)

5 Bar Muscle Ups

20 Calorie Row

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds

5 Standing Broad Jumps

10 Light DB Walking Lunges

:20 dead hang from pull-up bar

GL Weightlifting

GL: Deadlift (5×3)

Increase weight each round. Superset with 5×8 push ups.

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

20 wallballs

15 box jumps/step ups

10 abmat sit-ups

DEC 31 – CYCLE 3 WEEK 4

CrossFit Resurgence – CrossFit – Level One

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Warm-up

Warm-up (No Measure)

4-way banded glute activation, 15 steps in each direction

30 Empty Bar OHS

15 Tall Box Jumps

Weightlifting

Back Squat (1×5 )

Find new 5RM back squat.

Metcon

Metcon (5 Rounds for time)

Every 3 Minutes for 15 Minutes

10 Toes to Bar

10 Box Jump Overs 24/20″

10 Overhead Squats 95/65lbs

**Rest Remainder – If you don’t finish, restart at the next 3 minute mark.**

6 week challenge workout

GL Weightlifting

GL: Back Squat (1×5 )

Find new 5RM back squat.

GL Metcon

GL: Metcon (5 Rounds for time)

Every 3 Minutes for 15 Minutes

10 Sit-ups

10 Box Jump Overs/Step Overs

10 Goblet Squats

**Rest Remainder – If you don’t finish, restart at the next 3 minute mark.**