Southern Discomfort

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (4X6)

4×6 back or box squat – 5 of 12 (yes – 4 sets of 6 reps, same weight across at 70-80% of max)

Ring Dips (4X8)

Super Set: 4×8 weighted ring dip or progression (4 sets of 8 reps)

Southern Discomfort (Time)

3 rounds

6 high box jumps (Health: 20”, Athletic*: 24”, Performance: 30”)

12 ring push-ups

12 single arm overhead squat (Health: 20lbs, Athletic*: 30lbs, Performance: 45lbs)

18 Russian kettlebell swings (Health: 35lb / Athletic*: 53lb / Performance: 70lb)

Thor or WOD

CrossFit Resurgence – CrossFit – Level One

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THOR

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Lomachenko (AMRAP – Rounds and Reps)

In 18 minutes

1000m row (record as benchmark)

1 minute rest

Then max rounds:

60 single unders or 30 ‘cross overs’ (each cross over counts as 2 single unders for scoring purposes)

40′ overhead plate lunge (Health: 15lb / Athletic: 30lb* / Performance: 45lb) switch hands as desired

6 squat cleans (Health: 55lb power clean plus front squat / Athletic: 85lb* / Performance: 135lb)

Open WOD 16.3

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Power Snatch (7X2)

2-2-2-2-2-2-2 Power snatch or Split Snatch (7 sets of 2 reps, increase weight with each set)

Weighted Pull-ups (7X2)

Super Set: 2-2-2-2-2-2-2 weighted strict pull up or progression (7 sets of 2 reps, increase weight with each set)

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

Evasion

CrossFit Resurgence – CrossFit – Level One

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Evasion (Time)

Cover as much distance as possible in 20 minutes

Row or run split as desired.

You must perform at least 800m of running and 1000m of rowing for the workout to be considered “as prescribed”.

Airdynes/bikes and Ski Ergs included!

Max: 3200m on assault/airdyne (2 miles)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 3600m – 5000m