AUG 26 – CYCLE 3 WEEK 2

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (1×5 )

Find new 5RM.

Metcon

Metcon (Time)

For Time:

25 Power Cleans 115/75

25 Front Squats 115/75

25 Thrusters 115/75

100m Walking Lunge Steps (unweighted)

*14 min time cap*

6 week challenge workout

Warm-up

Warm-up (No Measure)

Weakness Warmup! Choose one of the following:

1 Mile Run

100/80 Burpees

2000/1500m Row

**10 min time cap**

GL Weightlifting

GL: Deadlift (4×12)

Super Set 4×20 Banded Hamstring Curls

GL Metcon

GL: Metcon (Time)

4 Rounds


15 DB Burpee Deadlifts

15 DB Thrusters

100’ Bear Crawl

AUG 23 – CYCLE 3 WEEK 1

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Deadlift (3×8 )

All 3 sets at same weight.

Metcon

Metcon (Time)

21-15-9

Hang Power Clean 115/75lbs

Shoulder to Overhead

Pull Ups

6 week challenge workout

Warm-up

Warm-up (No Measure)

Trainer’s Choice

GL Weightlifting

Metcon (No Measure)

BODYBUILDING EMOM 12

M1: Empty Bar Curls

M2: Bench dips

M3: Banded Rows

(small band wrapped around pull up rig, double hand rows)

GL Metcon

GL: Metcon (Time)


3 Rounds

50’ Plate Pushes

15 Burpees

15 Air Squats

AUG 22 – CYCLE 3 WEEK 1

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Split Jerk (5×5 @ 65%)

Metcon

Metcon (3 Rounds for reps)

AMRAP 3 Minutes x 3

Rest 2:00 between AMRAPs

2 Power Cleans 135/95lbs

4 Strict Pull Ups

100m Shuttle (50m out and back)*

6 week challenge workout

Warm-up

Warm-up (No Measure)

2 Rounds:

15 Burpees

15 Air squats

15 Push ups

15 Hollow Rocks

GL Weightlifting

GL: Back Squat (EMOM 14)

Even: Empty Bar Squats (Move Fast)

Odd: Banded In And Outs

(band around knee jump feet in and out) *Like a jumping jack *

GL Metcon

GL: Metcon (Time)


3 Rounds

20 S-Arm DB Hang C&J

50’ OH DB Carry

200m Run

AUG 21 – CYCLE 3 WEEK 1

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Misfit Snatch Complex 2.0 (EMOM 10 – 1 Rep @ 70%+ of 1RM)

1 Squat Snatch

1 Hang Squat Snatch

2 OHS
Misfit Snatch Complex 2.0 EMOM for 10 Minutes 1 Rep @ 70%+ of 1RM

Metcon

Metcon (Time)

“Mini Pennies”

6 Squat Cleans 165/110lbs

9 Chest to Bar Pull Ups

Run 200m

6 Squat Cleans 165/110lbs

9 Chest to Bar Pull Ups

Run 200m

6 Squat Cleans 165/110lbs

9 Chest to Bar Pull Ups

Run 200m

6 Squat Cleans 165/110lbs

9 Chest to Bar Pull Ups

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Steady Rounds

100m Run

25’ Bear Crawl

25’ Lunge

GL Weightlifting

GL: Shoulder Press (EMOM 14)

14 Min EMOM

Even: Empty Bar Presses

Odd: Banded Face Pulls

GL Metcon

GL: Metcon (Time)

For Time

1000m Row

50 AMSU

50 Push Ups

50 Air Squats

400m Run

AUG 20 – CYCLE 3 WEEK 1

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Power Clean (5 Rounds for Max Reps)

5 Rounds

:60 on

2:00 off

Singles @ 75-80%

Metcon

Metcon (Time)

For Time

40 S-Arm DB OH Squats 50/35lbs

Run 400m

20 GHD or 40 Sit Ups

Run 400m

40 S-Arm DB OH Squats

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds

25 Jumping Jacks

25 High Knees

25 Mt. Climbers

25’ Shuttle Run

GL Weightlifting

GL: Back Rack Lunge (EMOM 14)

EMOM 14

Even: Reverse Lunges

Odd: Weighted Walls Sits

GL Metcon

GL: Metcon (Time)

4 Rounds

14 Double KB Deadlift

21 Toes to Bar
/Knee Raises

50′ Bear Crawl