South Naperville Strength Coach Craig's Blog

CrossFit Resurgence – PERFORM (CF LEVEL 1)

LIVE ZOOM WORKOUTS!

6:00AM https://zoom.us/j/571228931

930AM https://zoom.us/j/310985018

530PM https://zoom.us/j/819476725

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Squat Clean (Every :90 for 12 Minutes – 2 Heavy Squat Cleans)

Metcon (Time)

For Time

35/25 Calorie AAB

20 Devils Presses 50/35lbs

15 Strict Deficit HSPU 4/2″

Warm-up

Warm-up (No Measure)

3 Rounds

5 Dive Bomber Push ups

10 Plank pike toe taps

15 Hollow rocks

Weightlifting

Metcon (No Measure)

Push Up 3×10

:3 Negative Each Rep

At Home WOD

Metcon (Time)

For Time

10-1

V-ups

Burpee

Gymnastics

Metcon (No Measure)

Russian Twist

50 Per Side

Middle Left Middle =1

Middle Right Middle =1

*Do all of one side first then switch

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Metcon (Time)

Eric’s Bday WOD

350m Row/200m Run/:90 High Knees

35 Push Ups

35 Double DB Deadlifts 50s/35s

350m Row/200m Run/:90 High Knees

REST 2:00

350m Row/200m Run/:90 High Knees

35 DB Thrusters 50s/35s

35 Sit Ups

350m Row/200m Run/:90 High Knees

REST 2:00

350m Row/200m Run/:90 High Knees

35 Burpees

35 DB Front Rack Lunge Steps 50s/35s

350m Row/200m Run/:90 High Knees

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Warm-up

Metcon (No Measure)

5 Rounds

5 Burpees

5 Jump Squats

5 Inch Worm Push Ups

Weightlifting

Metcon (No Measure)

Floor Glute Bridge w/alternating leg extension

3 x 12

Metcon

Metcon (Time)

5 Rounds

10 Strict Burpees

80 Mountain Climbers

10 Strict Burpees

80 Mountain Climbers

Rest 1:00

CrossFit Resurgence – BUILD/BURN (Intro Level)

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BUILD Class

Warm-up

Warm-up (No Measure)

Trainer’s Choice

Weightlifting

Back Squat (5×3)

Back Squats

5×3 With :3 Negative on the way down, :3 pause at the bottom

*have them build through out the sets

Metcon

Metcon (Time)

2 rounds

500m Row

20 Box Jump overs

500m Row

20 DB Box Step overs

Rest 1:00

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Warm-up

Warm-up (No Measure)

2 Rounds

10 Plank Scapular Push Ups

10 Groiners

10 Plank Bird Dogs

Weightlifting

Metcon (No Measure)

Alternating off set push ups

3 x 10 per side

Metcon

Metcon (No Measure)

EMOM 15

Odd: 10 Burpees

Even: 5 Lunge/Squat/Lunge (lunge Right, then squat, then lunge left)

Gymnastics

Metcon (No Measure)

3 Position Weighted Sit Ups (sit up twist to left, sit up to middle, sit up twist to right = 1 rep)

3 x 10