Monday

CrossFit Resurgence – NCGO

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Daily-5 Warm-Up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK

2:00 Cardio Choice

10 DB Suitcase Lunges

10 DB Curl to Press

10 Up-Downs

(No Measure)

Full-Body Strength

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – :45 Alt. DB Power Cleans

MIN 2 – :45 Alt. Sit-Thru

MIN 3 – :45 DB Romanian DL

(Score is Reps)

Full-Body Workout

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:30 – Mt. Climber + Jump Over DBs*

1:30 – Alt. DB Hang Squat Clean

1:30 – Sumo Deadlifts

-1:30 Rest b/t Sets-

1 Rep = Mt. Climber L + Mt. Climber R + Jump Over DB

(Score is Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

5 SETS (:20 on/:10 off)

MVMT 1 – V-ups

MVMT 2 – Hollow Hold

then…

Check out today’s NCMOBILITY from The Ready State!

Monday

CrossFit Resurgence – NCCOMPETE

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A. CONDITIONING

Metcon (Time)

4 ROUNDS FOR TIME

500m Row

15 DB Hang Power Clean (50/35)

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

2 Wall Walks

10 DB Plank Taps

6/6 DB Arnold Press

8 Up Downs

Strength

Shoulder Press (2RM)

ON A 15:00 RUNNING CLOCK…

Build to a 2RM Strict Press

(Score is Weight)

Workout

Metcon (No Measure)

EMOM x 15 MINUTES*

Min 1 – 8-12 Strict Press (95/65)|(65/45)

Min 2 – 8-12 Power Snatches

Min 3 – 8-12 Burpees Over Bar

*Athlete choice on reps for all three movements.

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

Week 1 of Simple Oly Cycle — focus on speed and mechanics followed by overloaded pulling

Snatch (5×7)

5×7

Snatch @ 45-50% 1RM

(Score is Weight)

Snatch (5×5)

5×5

Snatch @ 50-55% 1RM

(Score is Weight)

Snatch (5×3)

5×3

Snatch @55-60 % 1RM

(Score is Weight)

Snatch Grip Deadlift (5×5)

5×5

Snatch DL @ 100% 1RM Snatch

(Score is Weight)

Monday

CrossFit Resurgence – In-Person WOD

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Alt. Lunges

25m Shuttle Run

10 DB Strict Press

25m Shuttle Run

Strength

Back Squat (10-10-10-10-10)

EVERY 2:00 x 5 SETS*

10 Back Squat

*Start light and build to moderate.

(Score is Weight)

Workout

Metcon (Distance)

EMOM x 14 MINUTES

MIN 1 – Max Meters Row

MIN 2 – 5 Back Squats (155/105)|(115/75)

(Score is Lowest Meters in Single Round)

Monday

CrossFit Resurgence – NCX

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Alt. Lunges

25m Shuttle Run

10 DB Strict Press

25m Shuttle Run

Strength

Back Squat (10-10-10-10-10)

EVERY 2:00 x 5 SETS*

10 Back Squat

*Start light and build to moderate.

(Score is Weight)

Workout

Metcon (Distance)

EMOM x 14 MINUTES

MIN 1 – Max Meters Row

MIN 2 – 5 Back Squats (155/105)|(115/75)

(Score is Lowest Meters in Single Round)

Sunday

CrossFit Resurgence – NCGO

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Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

30 Single Unders

5 Burpees

30 Mountain Climbers

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

10 Controlled Sit-ups

15 Glute Bridge-ups

30 Double Unders

(Score is Rounds + Reps)

Sunday Sweat

Metcon (AMRAP – Rounds and Reps)

2 SETS

AMRAP x 12 MINUTES

12 Alt. DB Suitcase Step-ups

30 Double Unders

12 DB Renegade Rows

30 Double Unders

12 Weighted Sit-ups

30 Double Unders

-2:00 Rest b/t Sets-

(Score is Rounds + Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!