Nov 20

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (1×1)

Work up to a heavy single (not a PR) to prime legs.

Back Squat (5×3 @ 90%)

At 90% of 1RM.

Metcon

Metcon (4 Rounds for reps)

AMRAP 3:00 x 4

Rest 2:00 between rounds

20 Devil’s Presses

Max Strict Pull Ups in remaining time

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds

10 Good Mornings

5 Ring Rows

10 Empty Bar Thrusters

30 Single Unders

GL Weightlifting

GL: Back Squat (1×1)

Work up to a heavy single (not a PR) to prime legs.

GL: Back Squat (5×3 @ 90%)

At 90% of 1RM max.

GL Metcon

GL: Metcon (Time)

For Time

30 Calories on Bike/Rower

30 Burpees

30 DB Power Snatch

Nov 19

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Snatch (6×3 @ 75-85%)

Metcon

Metcon (Time)

For Time

30/20 Cal Bike

25 Bar Facing Burpees

15 Power Snatch 155/105

6 week challenge workout

Warm-up

Warm-up (No Measure)

AMRAP 8:00

25′ OH Walking Lunge w/ Medball Overhead

10 Medball Cleans

GL Weightlifting

GL: Push Press (6×3 @ 75-85%)

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

15 Box Jump Overs

10 DB Snatch (5 each arm)

5 Pull-ups

Nov 16

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Sumo Deadlift (3×3)

Heavier than last time. Perfect, controlled reps.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes W/Partner

20 Pistols

5 Clean & Jerks 185/125
Alternate rounds with your partner

6 week challenge workout

Warm-up

Warm-up (No Measure)

50′ jog

50′ duck walk

50′ burpee broad Jump

50′ crab walk

then

10 burpees

500m row

GL Weightlifting

GL: Bench Press (7×3 (increasing weight each round))

Increase weight each round. Find heavy 3 for the day.

GL Metcon

Morrison (Time)

50-40-30-20-10

Wall-Ball Shots, 20#

Box Jumps, 24″

Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here
**30 min cap** Newer athletes do as a partner workout. Athletes in their final few weeks of challenge can attempt solo if desired.

Nov 15

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Split Jerk (7×2 @ 75-85%)

Metcon

Metcon (Time)

4 Rounds

2 Rope Climbs

30 Abmat Sit-ups

15 DB Box Step Overs 24/20 50/35s

6 week challenge workout

Warm-up

Warm-up (No Measure)

Trainer’s Choice

GL Weightlifting

GL: Deadlift (6×3 increasing weight each round)

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 Alt DB snatch

25 burpees

15 TTB/knee raises

25 burpees

30 lunge steps holding DB

Nov 14

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Clean and Jerk (6×3 @ 72.5-77.5%)

Metcon

Metcon (3 Rounds for time)

3 Rounds

Run 400m

40 KBS 53/35

*Rest 2:00*

6 week challenge workout

Warm-up

Warm-up (No Measure)

AMRAP 6:00

5 V-ups

10 KBS

15 jumping jacks

GL Weightlifting

GL: Front Squat (7×1 @ 90+%)

GL Metcon

GL: Metcon (Time)

Buy in: Row 500m

Then. . .

4 Rounds

15 thrusters

15 sit-ups

15 box jumps/step-ups