Fade to Black

CrossFit Resurgence – CrossFit – Level One

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Fade to Black (AMRAP – Reps)

4 rounds for reps

1 min box jumps or step ups (Health: 12″ / Athletic*: 20″ / Performance: 24″)

1 min alternating dumbbell hang power snatch R+L = 1 rep (Health: 20lb / Athletic*: 30lb* / Performance: 45lb)

1 min knees to elbows (2x abmat sit ups count as one ‘rep’)

2 min cal row

1 min rest

Like a G6

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (5X5)

5×5 back or box squat – 8 of 12 (5 sets of 5 reps, same weight across at 75-85% of max)

Ring Dips (5X7)

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

Like a G6 (Time)

3 rounds for time.

10 overhead squats (Health: 55lb front squat, Athletic*: 95lbs, Performance: 135lbs)

50 Double unders (Health: 100 singles, Athletic: 50 including attempts, Performance*: 50 double unders)

Willful Influence

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Clean and Jerk (10 minutes)

Spend 10 minutes working up to a challenging (80-90%) clean and jerk.

Willful Ignorance (Time)

15 clean and jerks (Health: 35lb hang power clean and jerk, Athletic: 65lb*, Performance: 95lb)

40′ dumbbell walking lunge -one in each hand at sides- (Health: 15lb, Athletic: 30lb*, Performance: 45lb)

15 lateral burpees over bar

1 minute rest