• WODS

    Workout of the Day

    Thor or WOD


    CrossFit Resurgence – CrossFit – Level One

    Weightlifting

    Split Jerk (8X1)

    8 x 1 Push Jerk or Split Jerk – 10 of 13 (8 sets of 1 rep, same weight across, approximately 90 – 100% of max jerk). Video Here.

    Dumbbell split squat (8X1)

    Super Set: 8 x 3 Dumbbell Split Squat (8 sets of 3 reps, “across,” scale to the same challenge as the main lift). Video Here.

    Sledge (Time)

    5 rounds

    5 Deadlifts (Health: 105 lbs, Athletic*: 185lbs, Performance: 275 lbs)

    10 Burpees

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    New Creed


    CrossFit Resurgence – CrossFit – Level One

    The New Creed (Time)

    For time

    10-8-6-4-2

    Hang power snatch (Performance: 115lb / Athletic: 65lb* / 35lb American kettlebell swing)

    Push jerk (same / same* / 35lb bar)

    50-40-30-20-10 Double Unders* (Health: 150-120-90-60-30 singles)

    *Women’s “As Prescribed” weights and reps (Rx)

    Scaling Guide: 7 – 13 minutes, Scale Up: 135/85, Double Unders must be unbroken sets

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    Ferrari


    CrossFit Resurgence – CrossFit – Level One

    Weightlifting

    Front Squat (7X1)

    7 x 1 Front BOX squat – 1 of 15 (7 sets of 1 rep, same weight across, approximately 50 – 60% of front squat).

    Weighted Pull-ups (7X3)

    Super Set: 7 x 3 weighted strict pull up -or progression- (7 sets of 3 reps, “across,” scale to the same challenge as the main lift).

    Ferrari Dino 246 (Time)

    4 rounds

    6 Overhead Squats (Health: 55lbs Front Squat, Athletic*: 65lbs, Performance: 115lbs)

    8 Toes-to-Bar

    12 Wall Balls (Health: 10lbs/8ft, Athletic*: 14lbs/9ft, Performance: 20lbs/10ft)

    100m Sprint

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    Trainer’s choice


    CrossFit Resurgence – CrossFit – Level One

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    Trainer’s Choice


    CrossFit Resurgence – CrossFit – Level One

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    Baseline


    CrossFit Resurgence – CrossFit – Level One

    Weightlifting

    Push Jerk (7X2)

    7 x 2 Push Jerk or Split Jerk – 8 of 13 (2 sets of 2 reps, same weight across, approximately 80 – 90% of max jerk). Video Here.

    Dumbbell split squat (7X4)

    Super Set: 7 x 4 Dumbbell Split Squat (7sets of 4 reps, “across,” scale to the same challenge as the main lift). Video Here.

    Baseline (Time)

    For time.

    500m row

    40 air squats

    30 abmat sit-ups

    20 push-ups

    10 kipping pull-ups

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