DEC 11 – PHASE 1 WEEK 4

CrossFit Resurgence – BUILD/BURN (Intro Level)

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BUILD Class

Warm-up

Warm-up (No Measure)

30 Goblet Hold Box Step Ups

30 S-Arm DB Push Press


20 Goblet Squats

Weightlifting

Back Squat (Find a 20rm – Add 10# heavier than last week )

Super set Max Effort Wall Sit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 13 Minutes


7 Db Hang Clean and Jerk

15 Wallballs


40 Single Unders

DEC 11 – PHASE 1 WEEK 4

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Weightlifting

Squat Clean (E2MOM 12 (6 sets), 4 Touch and Go Reps)

Heavier than last time.

Metcon

Metcon (3 Rounds for reps)

AMRAP 4 Minutes

15 Devils Press 40/25s

15 Push Jerk 40/25s

Rest 2:00

AMRAP 3 Minutes

15 Devils Press 40/25s

15 Push Jerk 40/25s

Rest 2:00

AMRAP 2 Minutes

15 Devils Press 40/25s

15 Push Jerk 40/25s

DEC 10 – PHASE 1 WEEK 4

CrossFit Resurgence – BUILD/BURN (Intro Level)

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BURN Class

Metcon (No Measure)

Tabata 8x:20 on :10 off x 3

—box jumps

—burpees

—Plate glute Bridges

Metcon (No Measure)

Tabata 8x:20 on :10 off x 4

—Row Sprints

—Russian Twist

—Row Sprints

—Russian Twist

Metcon (No Measure)

Tabata 8x:20 on :10 off x 3

—Plate Steps ups

—plate Crunches

—plate Thrusters

DEC 9 – PHASE 1 WEEK 4

CrossFit Resurgence – BUILD/BURN (Intro Level)

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BUILD Class

Warm-up

Warm-up (No Measure)

3 Rounds

5 Strict banded pull ups

10 Push ups

15 V ups

Weightlifting

Shoulder Press (5×5 5# heavier than last week)

Super Set 5×25 Band Face Pulls

Metcon

Metcon (3 Rounds for reps)

AMRAP 2:00 x 3


Run 300m


Max Bar Facing Burpees in the remaining time


*Rest 1:00*