Thor or WOD

CrossFit Resurgence – CrossFit – Level One

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THOR

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Weightlifting

Push Press (6X3)

3-3-3-3-3-3 Push Press (6 sets of 3 reps, increase weight with each set)

Deadlift (6X5)

Super Set: 6×5 single leg dumbbell deadlift (6 sets of 5 reps, same weight with each set)

Whipped into Shape (Time)

For time.

10 Thrusters (Health: 55lb – guessed / Athetlic*: 95 lbs / Performance: 135lb)

50 Double Unders

8 Thrusters

40 Double Unders

6 Thrusters

30 Double Unders

4 Thrusters

20 Double Unders

2 Thrusters

10 Double Unders

Baikal Ice Race

CrossFit Resurgence – CrossFit – Level One

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Baikal Ice Race (Time)

For time.

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

35 abmat sit-ups, 800m run or 1.5 mile airdyne/assault bike

30 Russian kettlebell swings (Health: 35lb / 53lb* / 70lb)

30 abmat sit-ups, 600m run or 1.25 mile airdyne/assault bike

25 Russian kettlebell swings (Health: 35lb / 53lb* / 70lb)

25 abmat sit-ups, 400m run or 1 mile airdyne/assault bike

20 Russian kettlebell swings (Health: 35lb / 53lb* / 70lb)

20 abmat sit-ups, 200m run or 0.5 mile airdyne/assault bike

Careless Whisperer

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (7X3)

7×3 back or box squat – 10 of 12 (7 sets of 3 reps, same weight across at 80-90% of max)

Ring Dips (7X5)

Super Set: 7×5 weighted ring dip or progression (7 sets of 5 reps)

Careless Whisper (AMRAP – Rounds)

7 minute AMRAP (as many rounds as possible)

8 kipping pull-ups

8 bumper plate burpee (Health: 15lb / Athletic: 25lb* / Performance: 45lb)

20′ overhead plate lunge (same)