JUL 30 – CYCLE 2 WEEK 5

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (5×3 @ 85%)

Work up to a heavy single around 90% to prime legs then complete 5×3 @ 85% of 1 RM.

Metcon

Metcon (Distance)

In teams of 2,

Row as far as possible in 10 Minutes

6 week challenge workout

Warm-up

Warm-up (No Measure)

2 Rounds:

250m Row

5 Push ups

10 Air squats

15 sit ups

GL Weightlifting

GL: Push Press (4×6)

Super Set 40 Banded Pull Aparts

GL Metcon

GL: Metcon (5 Rounds for time)

Every 4:00 for 20:00

Run 200m

25 Wallballs

20 Push Ups

JUL 29 – CYCLE 2 WEEK 5

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Snatch (6×3 @ 75-80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

Run 200m

4 Ring Muscle Ups

6 week challenge workout

Warm-up

Warm-up (No Measure)

1 Round:

50 Single unders

40 Walking lunges

(20 Per Side)

30 burpees

GL Weightlifting

GL: Back Squat (4×6)

Super Set 40 Plate hops (Straddle Plate, jump on and off plate)

GL Metcon

GL: Metcon (Time)

2 Rounds
:

Run 800m


20 DB Box Step Overs

JUL 26 – CYCLE 2 WEEK 4

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Sumo Deadlift (5×2)

Heavier than week 1.

Metcon

Metcon (Time)

For Time

60 Thrusters 75/55lbs

50 Bar Facing Burpees

40/32 Calories on Rower
*15 min time cap*

6 week challenge workout

Warm-up

Warm-up (No Measure)

Trainer’s Choice

GL Weightlifting

GL: Floor Press (EMOM 15)

15 Minute EMOM

Min 1: DB Floor Press

Min 2: Barbell Curl

Min 3: Bench/Box Dips

GL Metcon

GL: Metcon (Time)

4 Rounds

:30 Hard Bike

20 Thrusters

10 Knee Raises

JUL 25 – CYCLE 2 WEEK 4

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Clean (6×3 @ 72.5-77.5%)

Metcon

Metcon (3 Rounds for time)

Every 5:00 for 15:00

25/20 Calorie Row

15 Deadlift 225/155lbs

200m Run

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds:

25’ Walking Lunges (forward)

25’ Walking Lunges (backward)

10 Ring Rows

GL Weightlifting

GL: Goblet Squat (EMOM 12)

12 Minute EMOM

Even: Goblet Squat

Odd: Wall Sit

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 (ALT W/ PARTNER)

100M Run

10 Push Ups

15 Air Squats

JUL 24 – CYCLE 2 WEEK 4

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Split Jerk (7×2 @ 75-85%)

Metcon

Metcon (3 Rounds for reps)

AMRAP 4:00 x 3

Rest 2:00

50′ DB Front Rack Lunges 50/35s

15 Push Ups

15 Box Jump Overs 24/20″

*Continue where you leave off after each rest*

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds:

20 Jumping Jacks

10 Burpees

10 Push Ups

GL Weightlifting

GL: Deadlift (5×8)

Superset with 5×20 flutter kicks

GL Metcon

GL: Metcon (Time)

4 Rounds

12 Cal Row

12 Pull ups

25 Ab Mat Sit Ups