OCT 17 – OPEN CYCLE WEEK 3

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Weightlifting

Power Clean & Push Jerk (EMOM 10 1 Rep @ 82.5%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

15 Box Jump Overs 24/20″

12 Wallballs 20/14lbs

3 Ring Muscle Ups

6 Week Challenge Workout

BURN

Metcon (No Measure)

EMOM 12

M1: Plank Crunches

M2: Sumo DeadLifts

Metcon (No Measure)

EMOM 18

M1: Plank up downs

M2: Goblet Squat

M3: Lunge Hops

Metcon (No Measure)

EMOM 12

M1: Squat hold cross body punch (2.5/5# plates)

M2: Jump Ropes

OCT 16 – OPEN CYCLE WEEK 3

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Weightlifting

Push Jerk (4×6 @ 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

12 Bar Facing Burpees

9 HSPU

6 Deadlift 185/125lbs

6 Week Challenge Workout

Warm-up

Warm-up (No Measure)

2 Rounds

250m row

12 dead bugs

12 hollow rocks

12 Push ups

GL Weightlifting

GL: Deadlift (3×6 (work to heavy 3 then start sets))

3×20 Banded glute bridge

GL Metcon

GL: Metcon (Time)

3-6-9-12-15-18-21

Db Hang Power Clean

Burpee

*16 min time cap*

OCT 15 – OPEN CYCLE WEEK 3

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Weightlifting

Front Squat (3×6 @ 75%)

Metcon

Metcon (Time)

5 Rounds

10 Thrusters 115/75lbs

10 Chest to Bar Pull Ups

*12 min time cap*

6 Week Challenge Workout

BURN Class

Metcon (No Measure)

EMOM 12

M1: Fast Mt.Climbers

M2: Lateral Lunge Skiers

Metcon (No Measure)

EMOM 18

M1: Half Burpee

M2: Squat jumps

M3: Plate Presses

Metcon (No Measure)

EMOM 12

M1: Plank Jacks

M2: Plate Up Right Rows

OCT 14 – OPEN CYCLE WEEK 3

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Weightlifting

Squat Snatch (5×3 @ 82.5%)

Drop and reset.

Metcon

Metcon (3 Rounds for time)

Every 4:00 x 3

50 Double Unders

20 S-Arm DB Hang Clean and Jerk 50/35lbs

3 Rope Climbs

*Rest remainder*

6 Week Challenge Workout

Warm-up

Warm-up (No Measure)

3 Rounds

12 Air Squats

25’ Duck walk

12 lunge steps

25’ inch worms

GL Weightlifting

GL: Front Squat (3×6 (work to heavy 3,then start sets))

Sissy Squats 3×25

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Minutes

12 Goblet Squat

10 Burpee

12 KB Swing

OCT 11 – OPEN CYCLE WEEK 2

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

6 Week Challenge Workout

Warm-up

Warm-up (No Measure)

Trainer’s Choice

GL Weightlifting

GL: Shoulder Press (6×4 (work to heavy 4 then start sets))

Super Set Standing Y:T:W *Use Light Weights*

GL Metcon

GL: Metcon (Time)

For time

400m Run

20 DB Squat Cleans

300m Run

25 Box jumps

200m Run

30 push ups

100m run

100’ Bear Crawl