APR 19 – POST OPEN CYCLE WEEK 3

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Push Press (2-2-2-2-2 building)

Metcon

Metcon (No Measure)

BODYBUILDING

Seated DB Strict Press 3×10

Then. . .1 Set for Max Reps

Calf Raises 3×25

6 week challenge workout

Warm-up

Warm-up (No Measure)

Weakness Warm Up

Run 1 mile (8 laps) or 100 Cal Bike

*10 min time cap*

GL Weightlifting

GL: Deadlift (EMOM 10)

3 reps each minute starting at ~70% (increase weight each round)

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

20 Wallballs

15 Push Ups

20 Box Jump Overs/Step Overs

APR 18 – POST OPEN CYCLE WEEK 3

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Power Snatch (5×5 AHAP)

Touch & Go Power Snatch (Heavier than last time)

Metcon

Metcon (AMRAP – Rounds)

Every 2:00 Until Failure

2 Rope Climbs/12 Pull Ups

7 Front Squats 95/65

**Add 10/5 lbs each round**

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds

6 Push Ups

9 Jump Squats

12 Lunges

GL Weightlifting

GL: Front Squat (5×3 @ 80%)

Immediately into :45 wall sit after each set – add weight for more of a challenge!

GL Metcon

GL: Metcon (4 Rounds for reps)

21-15-9

Front Squats

TTB/Knee Raises

Burpees

APR 17 – POST OPEN CYCLE WEEK 3

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (4×5 @ 75%)

Metcon

Metcon (Time)

21-15-9

Hang Clean & Jerk 115/75

TTB

Lateral Bar Burpees

6 week challenge workout

Warm-up

Warm-up (No Measure)

2:00 min jump rope

Then 2 Rounds

Run 1 lap

10 V-ups

GL Weightlifting

GL: Bench Press (7×2 @ 85-90%)

Superset with 8 reps of DB overhead tricep extensions

GL Metcon

GL: Metcon (Time)

Row 3000m with a Partner

Every time you switch partners, both partners must do 10 sit ups.

**25 min time cap**

APR 16 – POST OPEN CYCLE WEEK 3

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Squat Clean (1 Rep @ 72.5-80%)

Every :45 for 9 minutes complete 1 squat clean at 72.5-80%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Goblet Hold Box Step Overs 70/53 24/20″

10 Cal Row

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds

10 Air Squats

10 Ring rows

20 Mountain Climbers

GL Weightlifting

GL: Metcon (No Measure)

BODYBUILDING

Seated DB Strict Press 4×10

Superset 4×15 KB DL (can do single leg for more of a challenge – 4×8 per side)

GL Metcon

GL: Metcon (Time)

For Time

Run 400m (2 laps)

40 Pull Ups

40 Burpees

Run 400m (2 laps)

APR 15 – POST OPEN CYCLE WEEK 3

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Deadlift (4×4 @ 72.5-82.5%)

Zero bounce DL!

Metcon

Metcon (Time)

3 Rounds

21 Overhead Squats 95/65

21 Bar Facing Burpees

6 week challenge workout

Warm-up

Warm-up (No Measure)

Trainer’s Choice Dynamic Warm-Up

GL Weightlifting

GL: Back Squat (EMOM 12)

EMOM 12

Min 1: max back squats @ ~60%

Min 2: 20 air squats

Min 3: :30 hollow hold

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 Goblet Squats

10 Box Jump/Step Up

10 KBS

10 Cal Row