South Naperville Strength Coach Craig's Blog

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Squat Clean (1×1)

8 mins to build to heavy single squat clean.

Hang Clean (5xMax Reps)

Get as far as possible In 15 minutes . . .

Then do 5 rounds of max rep hang squat cleans at 75% of heavy single.

**AS Y0UR REST. . . SUBTRACT NUMBER OF HANG SQUAT CLEANS FROM 30 AND COMPLETE THAT MANY BAR FACING BURPEES AS YOUR “REST”

EXAMPLE: Athlete does 12 hang squat cleans, 30-12 = 18 bar facing burpees as “rest”**

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

20/15 Cal Row

10 Clean & Jerks**

**Round 1: 75/55

Round 2: 105/75

Round 3: 135/95

Round 4: 185/115

Round 5: 235/145**

Warm-up

Warm-up (No Measure)

3 Rounds

15 Jump squats

10 Cal Row/Bike

5 Inch worms

GL Weightlifting

GL: Front Squat (Build to heavy 2 rep for the day.)

GL Metcon

GL: Metcon (4 Rounds for reps)

AMRAP 4 Minutes x 3

6 Front Squats/Goblet Squats

6 Burpees

6 Ring Push Ups/Push Ups
Rest :90 sec between AMRAPS.

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Front Squat (7X4 @80%)

This piece is for time. Rack and un-rack each set.

Metcon

Metcon (4 Rounds for reps)

Every 5 Minutes for 20 Minutes

16 Thrusters 95/65

16 Lateral Burpee Box Jump Overs 24/20″

Row for Bike Remaining Time
If you do not get to the rower or bike, restart with thrusters at the beginning of the next 5 minute interval.

Warm-up

Warm-up (No Measure)

Trainer’s Choice

GL Weightlifting

GL: Bench Press (7×4 @ 80%)

GL Metcon

Metcon (Time)

AMRAP 15

12 Deadlifts

100′ Walking Lunge Steps

12 Push Press

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Power Snatch (1×18, 1×12, 1×6)

FOR TIME

18 Snatch @ 75% 1 RM Power Snatch

Rest 3:00

12 Snatch @ 80% 1 RM Power Snatch

Rest 3:00

6 Snatch @ 85% 1 RM Power Snatch

Metcon

Metcon (Time)

For Time

3 Rope Climbs

30 Cal Row

30 Sumo DLHP 75/55

30 Cal Row

3 Rope Climbs
**15 min time cap**

Warm-up

Warm-up (No Measure)

Move Through

4-way Banded Glute Activation

30 Goblet Squats

15 Step Ups

GL Weightlifting

GL: Back Squat (5×5 @ 70% 1RM)

GL Metcon

GL: Metcon (Time)

4 Rounds

16 Thrusters

16 Box Jumps/Step Overs

16 TTB/Knee Raises

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (“Die Set”)

Do 8 Reps @ 50% of working weight – slow controlled pause squats. Then 6 Reps @ 75% FOCUS ON SPEED.

Metcon

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Warm-up

Warm-up (No Measure)

1 Round

50 Single Unders

40 Cal Row

30 Lunge Steps

20 Sit Ups

10 Ring Rows

GL Weightlifting

GL: Shoulder Press (Work up to a heavy 3 for the day.)

Superset with 6×5 pendlay rows.

GL Metcon

GL: Metcon (Time)

For Time

40-30-20-10

Burpees

120-90-60-30

Single Unders

CrossFit Resurgence – CrossFit – Level One

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Metcon

Metcon (Time)

5 Rounds For Time

500m Row

12 Push Press 135/95

100′ Walking Lunge Steps

Interval

Metcon (3 Rounds for reps)

AMRAP 4 min x 3

6 Front Squats 185/115

9 Ring Dips
Rest :90 sec between each AMRAP. Restart with Front Squats each round.

Warm-up

Warm-up (No Measure)

3 Rounds

10 Russian KBS

10 Air Squats

10 Banded Good Mornings

GL Weightlifting

GL: Deadlift (6×4 @ 75% 1 RM)

Superset 5×6-10 push ups/deficit push ups (hands on plates)

GL Metcon

GL: Metcon (Time)

4 Rounds

15 Cal Row

15 Wallballs

15 KBS