DEC 11 – CYCLE 3 WEEK 1

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (5×5 @ 90% of 5RM)

Metcon

Metcon (Time)

For Time:

100 Wallballs 20/14

50 Burpees to 6″ target

6 week challenge workout

Warm-up

Warm-up (No Measure)

AMRAP 6

10 Goblet squats

50′ Walking lunge

GL Weightlifting

GL: Push Press (5×5 @ 90% of 5RM)

GL Metcon

GL: Metcon (Time)

For time:

Run 800m/Row 1000m

20 Front squats

20 Push ups

15 Front squats

15 Push ups

10 Front squats

10 Push ups
20 min cap

DEC 10 – CYCLE 3 WEEK 1

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Power Clean

Power Clean Singles @ 70-75%. Drop and reset.

5 Rounds

:60 on, 2:00 off

Metcon

Metcon (Time)

For Time:

1 Mile Run

20 Front Squats 145/100

20 HSPU

15 Front Squats 145/100

15 HSPU

10 Front Squats 145/100

10 HSPU

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds

Run 200m/Row 250m

20 leg swings per side

:30 HS hold/:30 plank

GL Weightlifting

GL: Back Squat

Back Squats @ 70-75%. Max Reps each round.

5 Rounds

:60 on, 2:00 off

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

30 Wallballs

15 Burpees

30 KBS

DEC 7 – CYCLE 3 TEST WEEK

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Push Jerk (1×1)

Find 1 RM Push Jerk.

Metcon

CYCLE 3 – DAY 5 TEST WOD (Time)

30-20-10

Push Ups

Box Jump Overs 24/20″

Alt DB Snatch 50/35

6 week challenge workout

Warm-up

Warm-up (No Measure)

Trainer’s choice.

GL Weightlifting

GL: Bench Press (1×3)

Find 3 rep max bench press.

GL Metcon

GL: Metcon (3 Rounds for reps)

3 Rounds – MAX REPS EACH MIN

1:00 Air squats

1:00 Burpees

1:00 Box Jumps

1:00 Row

1:00 REST
Start at any station. Rest on same minute.

DEC 6 – CYCLE 3 TEST WEEK

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Deadlift (1xMax Reps)

1 Max Set of Deadlifts with PERFECT form at 275/185 or 65-70% of your 1 RM.

Metcon

CYCLE 3 – DAY 4 TEST WOD (2 Rounds for reps)

AMRAP 5

50′ Shuttle Run (25′ out and back)

5 Chest to Bar Pull-ups

*Rest 5 Mins*

AMRAP 5

50′ Shuttle Run (25′ out and back)

5 TTB

6 week challenge workout

Warm-up

Warm-up (No Measure)

AMRAP 8

10 Sit-ups

10 Push ups

Row 150m

GL Weightlifting

GL: Front Squat (1×2)

Find 2 rep max front squat.

GL Metcon

GL: Metcon (2 Rounds for reps)

AMRAP 5

50′ Shuttle Run (25′ out and back)

5 Ring Rows

*Rest 5 Mins*

AMRAP 5

50′ Shuttle Run (25′ out and back)

5 KBS

DEC 5 – CYCLE 3 TEST WEEK

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Misfit Snatch Complex – ADVANCED (1×1)

1 Squat Snatch

1 OHS

1 Hang Squat Snatch

1 OHS
Find 1 RM complex. The complex must be unbroken – once the barbell leaves the floor you cannot put it down.

Misfit Snatch Complex – BEGINNER (1×1)

1 Snatch (any variety)

1 OHS

1 Hang Snatch (any variety)

Metcon

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

6 week challenge workout

Warm-up

Warm-up (No Measure)

8 min AMRAP

8 Wallballs

8 Air squats

8 Ring rows

GL Weightlifting

GL: Deadlift (1×3)

Find 3 rep max deadlift.

GL Metcon

GL: Metcon (Time)

For time:

30-20-10

Push ups

Box jump overs

Alt DB Snatch