Friday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

250 single jump ropes

then 3 rounds of

10 jump squats

10 pushups

4 broad jumps

Strength

Push Jerk (Week 3)

Weightlifting

Push Jerk (Week 3)

Set 1.) 5 Reps at 75%

Set 2.) 3 Reps at 85%

Set 3.) Attempt a NEW 1 REP MAX!

SUPERSET with;

10-12 Heavy Weighted Sit-Ups

Or…

10-12 Heavy Weighted Hanging Knee Raises

or…

10-12 Heavy DB Russian Twists

*Try for a little heavier weight than last week!

Rest 2-3min. Between Sets.

Metcon

Metcon (Time)

Metcon (Time)

Keep Completing This Sequence Until You Reach 100 Burpees…

(0-2min.)

10 Cal Assault Bike

5 Double DB Hang Cleans (45/30s)

Max Burpees

(2-4min.)

10 Cal Assault Bike

5 Double DB Snatches (45/30s)

Max Burpees

(4-6min.)

10 Cal Assault Bike

5 Double DB Hang Cleans (45/30s)

Max Burpees

(6-8min.)

10 Cal Assault Bike

5 Double DB Snatches (45/30s)

Max Burpees
This is essentially “every 2min. until you finish,” with alternating DB movements each round. Just reads better this way.

Ladies complete 7 Calories 🙂

RX+ Men: 50lbs.

RX+ Women: 35lbs.

Double DB Hang Clean Demo:

https://www.youtube.com/watch?v=MmcHmvGzEUQ

Double DB Snatches:

https://www.youtube.com/watch?v=boYB_4a6wbA

Thursday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Strength

Deadlift

Deficit Deadlift (Week 3)

2″ Deficit (Standing on a 45lb. Plate)

Olympic & Strength SUPERSET:

1 HANG POWER Snatch or Clean (You choose)

Rest about 30sec. and immediately complete;

6-8 Deficit Deadlifts

Rest 2-3min. after each SUPERSET. Repeat For 3 Total Working Sets.
*Warm up on the olympic lifts and deadlifts together, so that you only have 3 challenging SUPERSETS here.

*Try to truly hit your MAX effort today on both lifts! Next week is our DELOAD week.

Metcon

Metcon (Time)

For Time:

10 Front Squats (75/55lbs.)

50 Sit-Ups

20 Front Squats

40 Sit-Ups

30 Front Squats

30 Sit-Ups

40 Front Squats

20 Sit-Ups

50 Front Squats

10 Sit-Ups

Time CAP: 15min.

Wednesday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

250 single jump ropes

Then

3 rounds of

10 scap pull ups

20 walking lunges

30 jumping jacks

Metcon (Time)

“Cardio Wednesday!”

35min. To Get As Far As Possible…

Run 200m

4 Rounds of “Chalk”

Row 200m

4 Rounds of “Chalk”

Run 400m

3 Rounds of “Chalk”

Row 400m

3 Rounds of “Chalk”

Run 600m

2 Rounds of “Chalk”

Row 600m

2 Rounds of “Chalk”

Run 800m

1 Round of “Chalk”

Row 800m

1 Round of “Chalk”
I pulled this one from Friday’s Sweat Program! It was just too appropriate for Cardio Wednesday 🙂

Pay attention the rep scheme here. The run and rows start on the low end and get farther as you progress. The round of “chalk” starts at 4 rounds and slowly chips away to 1 at the end.

I do think a few of you can actually finish this, but it is going to be a close call. Let’s see what ya got 😉

A round of “Chalk” is:

5 Pull-Ups

10 Push-Ups

20 Double Unders

Tuesday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

30 cal on AAB

Then

3 rounds

6 inchworm pushups

25 (red) band pull a-parts

45 sec hold in a squat (below parallel)

Strength

Bench Press (Week 3 double progression )

6-8 Flat Barbell Bench Press

Superset with;

6-8 Regular Grip Barbell Rows

Rest 2-3min. Repeat For 3 Total Sets.

*Follow the DOUBLE PROGRESSION model for BOTH movements. See details below.

The goal is to get ALL 3 sets (with the heaviest weight possible) for 8 reps. Once you can do that, you add 5% to the bar NEXT WEEK. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.

Example:

NOTE: 3 x 6 x 95 means 3 sets for 6 reps and 95 is the weight used for each set. (for sake of the example)

Week 1 — 3 x 6 x 95lbs

Week 2 — 3 x 7 x 95lbs

Week 3 — 3 x 8 x 95lbs.

Week 4 — DELOAD

Week 5 — 3 x 6 x 100lbs.

Week 6 — 3 x 7 x 100lbs.

Week 7 — 3 x 8 x 100lbs.

and so on….

Metcon

Metcon (AMRAP – Reps)

3 Rounds:

1min. of Cals on the Assault Bike

1min. of American KB Swings (53/35lb.)

1min. of Box Jumps (20″)

1min. of Sumo Deadlift High Pulls (75/55lbs.)

1min. of Rest
Fight Gone Bad Style! So your goal is to get as many reps as possible at each station! Don’t hold back! It will be over before you know it and you’re going to wish you had gone harder.

Pumped to see the scores on this one today!

Monday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

500 M row (1time)

THEN

3 rounds

10 SEAL Jacks

10 Air squats

10 4 count mountain climbers

20 reverse lunges

Strength

Back Squat (Week 3)

1 Full Squat Snatch or Squat Clean (You choose)

Rest about 30sec. and immediately go into the squat numbers below:

Set 1.) 5 Reps at 75% of 1RM

Set 2.) 3 Reps at 85% of 1RM

Set 3.) Attempt a NEW 1RM!

Rest 2-3min. Between Supersets.

Metcon

Metcon (Time)

Every 2min. until you finish….

15/12 Cal Row

Max Wall Balls + Toes-To-Bar

*Workout ends when you accumulate 100 Wall Balls and 100 Toes-To-Bar.
*You may choose any rep scheme you like for the wall balls and toes-to-bar.

Strategy is going to be kind of a big deal today 🙂 Personally. I like the sound of 5 Wall Balls and 5 Toes-To-Bar for 20 rounds. If you know you can hang onto the bar for sets of 10 on toes-to-bar each round, then maybe 10 rounds of 10 and 10 would be fastest for you.

Looking forward to seeing what people choose 🙂

Men’s Weight: 20lb. Wall Ball

Women’s Weight: 14lb. Wall Ball

Time CAP: 20min.

*MANY of you will NOT finish.