CrossFit Resurgence – PERFORM (CF LEVEL 1)
Weightlifting
Back Squat (5X5 @ 75%)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 Minutes
5 Power Cleans 135/95lbs
25 Double Unders
JAN 24 – PHASE 2 WEEK 3
CrossFit Resurgence – BUILD/BURN (Intro Level)
BUILD Class
Warm-up
Warm-up (No Measure)
Trainer’s Choice
Weightlifting
Front Squat (Every :90 For 6 Sets – 6 Reps)
#5 heavier then last week
Metcon
Metcon (5 Rounds for reps)
AMRAP 2:00 x 5
18/12 Calorie Row/Bike
Max reps Lateral Burpees Over a plate
Rest 1:00
JAN 24 – PHASE 2 WEEK 3
CrossFit Resurgence – PERFORM (CF LEVEL 1)
Weightlifting
Push Press (Every :90 For 6 Sets – 4 Reps)
Start around 80% and work up if they are fast and efficient.
Metcon
Metcon (Time)
3 Rounds
30 KB Swing 53/35lbs
30 Wallballs 20/14lbs
Rest 1:30
JAN 23 – PHASE 2 WEEK 3
CrossFit Resurgence – BUILD/BURN (Intro Level)
BURN Class
Metcon (No Measure)
Tabata 8x:20 on :10 off x 3
-Single Unders
-Half Burpees
-Plate Push Press
Metcon (No Measure)
Tabata 8x:20 on :10 off x 5
-Bear Crawls
-Jumping Lunges
-X V Ups
-Push ups
-Plate squats
Metcon (No Measure)
Tabata 8x:20 on :10 off x 3
-Row
-Mt Climbers
-Plate GTO
JAN 23 – PHASE 2 WEEK 3
CrossFit Resurgence – PERFORM (CF LEVEL 1)
Weightlifting
Back Squat (4×4 @ 82.5%)
Metcon
Metcon (3 Rounds for reps)
AMRAP 4 Minutes x 3
Climb the Ladder
2 Burpees to 6″ Target
2 Double DB Snatch 50/35lbs
4-4, 6-6, etc
Rest 2:00 Between AMRAPs.
Restart after each.