South Naperville Strength Coach Craig's Blog

CrossFit Resurgence – CrossFit – Level One

View Public Whiteboard

Weightlifting

Back Squat (5×5 @ 80%)

Metcon

Metcon (Time)

For Time

18-15-12-9-6-3

Hang Power Clean 115/75lbs

Push Jerk 115/75lbs

Toes to Bar

6 week challenge workout

Warm-up

Warm-up (No Measure)

2 Steady Rounds

12 Air Squats

10 Burpees

12 Jump Squats

GL Weightlifting

GL: Deadlift (EMOM 12)

EMOM 12

Min 1 – 8 Deadlifts (add weight each round)

Min 2 – 12 Glute Bridges

Min 3 – 24 High Knees

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

6 Pull Ups/Ring Rows

100m Run

9 Push Ups

100m Run

12 DB Thrusters

100m Run

CrossFit Resurgence – CrossFit – Level One

View Public Whiteboard

Weightlifting

Shoulder Press (1 rep every :90 sec for 12 mins AHAP)

Metcon

CFR Anniversary WOD (AMRAP – Rounds and Reps)

AMRAP 20

Buy in: 2011m Row

Then…

6 SYNCHRO Deadlifts 225/155

8 Box Jump Overs 24/20″ (total)

11 SYNCHRO Bar Facing Burpees
SYNCHRO means partners are at the top and bottom of each movement at the same time.

6 week challenge workout

Warm-up

Warm-up (No Measure)

Partner Warmup

6 Rounds (3 at each station)

P1 – 30 sec Row

P2 – 30 sec Plank hold

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)

3 Rounds

Run 400m

50′ Walking Lunge

15 Push Ups

CrossFit Resurgence – CrossFit – Level One

View Public Whiteboard

Weightlifting

Back Squat (4×4 @ 87.5%)

Metcon

Metcon (Calories)

6 Rounds

:35 on the Rower

Rest 2-3 Minutes

Score is total calories

6 week challenge workout

Warm-up

Warm-up (No Measure)

Weakness Warmup

1000m Run for time (5 laps)

*10 min cap*

GL Weightlifting

GL: Back Rack Lunge (EMOM 12)

Min 1 – 40 sec back rack lunges/DB lunges/lunge steps

Min 2 – 40 sec sit ups

Min 3 – 40 sec flutter kicks

GL Metcon

GL: Metcon (4 Rounds for reps)

Every 5:00 for 20:00

40 Single Unders

20 Wallballs

10 Burpees

*Max Rep Pull Ups/Ring Rows in remaining time*

CrossFit Resurgence – CrossFit – Level One

View Public Whiteboard

Weightlifting

Deadlift (3×3 AHAP)

Heavier than week 1.

Metcon

Metcon (4 Rounds for reps)

Every 5:00 for 20:00

60 Double Unders

20 Wallballs 20/14lbs

10 DB Box Step Overs 24/20″ 50/35s

Max Rep Strict Pull Ups in remaining time

6 week challenge workout

Warm-up

Warm-up (No Measure)

Trainer’s Choice

GL Weightlifting

GL: Shoulder Press (3 reps every 2 mins for 12 mins AHAP)

GL Metcon

GL: Metcon (AMRAP – Reps)

AMRAP 10 Minutes

Climb the Ladder

3 Burpees

3 Heavy KB Swings

6 Burpees

6 Heavy KB Swings

9/9, 12/12, etc…

CrossFit Resurgence – CrossFit – Level One

View Public Whiteboard

Weightlifting

Hang Snatch (E2MOM 12 Mins)

Every 2 mins for 12 mins 2 low hang snatch (below knee) @ 85%+

Metcon

Metcon (Time)

5 Rounds

10 Power Snatch*

12 Toes to Bar *

Weights on Snatch increase each round: 75/55lbs, 95/65lbs, 115/75lbs, 135/95lbs, 155/105lbs

6 week challenge workout

Warm-up

Warm-up (No Measure)

2 Steady Rounds

Run 200m

20 Jump Squats

Row 150m

GL Weightlifting

GL: Front Squat (6×4 @ 80%+)

Superset with :30 wall sits.

GL Metcon

GL: Metcon (Time)

For Time

Row 800m or Run 600m (3 laps)

50 Air Squats

Row 800m or Run 600m (3 laps)

*start and end with opposite monostructural components*