Monday 8/8

CrossFit Resurgence – Foundations

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Warm-up (No Measure)

3 rounds:

:45 seconds jump rope

:15 seconds rest

then…

2 Rounds:

6 Left arm KB strict press (light weight)

5 Burpees

6 Right arm KB Strict press

5 KB swings (1st round to eye level, 2nd round Overhead)

Shoulder Press (10-8-6-4-2-10)

Rest as needed between sets

“NOTES: Working on our pressing today, but in a controlled manner. These should all be entirely strict, really focusing on keeping everything tight below the shoulders, especially the core.

Try to build across the sets, and then go heavier on the second set of 10 than you did on the first!”

Metcon (AMRAP – Reps)

5 x AMRAP 2:

50 Single Unders

Max Reps KB Push Press
“NOTES: Score for this is total reps completed over the whole workout.

Scale SUs so that people have at least 60 seconds of Push Press. Should use a weight that they can knock out sets of 8-10, even when tired. This is a double KB workout, so cover the push press movement with the KBs so that everyone can move quickly and efficiently.

2 min rest between each allows for bigger classes, so when one group is resting, another can be going.

In-Person WOD – Mon, Aug 8

CrossFit Resurgence – In-Person WOD

Warm-up (No Measure)

3 Rounds:

1 Min on bike

5 PVC/EB Snatch Balance

5 Wall balls

:20 seconds wall sit

Overhead Squat (3-3-3-3-3)

Rest 1-2 minutes in between sets

“NOTES: These should only get heavy IF the coach approves or you are feeling good with the movement.

Really focus on rotating the arms so that your armpits are facing forward, elbows pointing at the ground, and pushing that par up overhead throughout the whole squat.

In order to get the bar overhead, start with a back-rack position with your hands already where you want them to be. Then do a push press/push jerk to get the weight stabilized over head, BEFORE starting to squat. WIth the over head squat movement, your hands should be a little closer in than for the snatch, however, play around with the placement to see where is best for you and your mobility/ability.”

Metcon (Time)

4 Rounds For Time:

30 Wallballs (20/14)

20 Alternating Dumbbell Snatches (50/35)

“NOTES: Try to go for big sets on the wallballs, with some shorter breaks. On the dumbbell, pick a pace that allows you to keep moving, and treat these as more of an active rest than a struggle through.

That being said, choose a weight that allows you to do this, and try to breathe at the top of the movement, when you are upright! This is where you will be able to actually fill your lungs with air, and the same goes for the wallballs!”

Saturday, 8/6

CrossFit Resurgence – In-Person WOD

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Metcon (Time)

Partner WOD For Time: 40min cap

800m run (together)

-Then-

2 Rounds (split reps)

60 cal row/bike

60 single DB Alt snatch #50/35

60 burpees

60 single DB goblet squats #50/35

60 Alt leg V-ups

-Then-

800m run (together)

Friday, August 5

CrossFit Resurgence – In-Person WOD

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Warm-up (No Measure)

3 Rounds:

:30 seconds up and down plank

:15 seconds rest

then..

2 Rounds

150 m row

10 knee raises

6 calories bike

10 Air squats

Front Squat (5×3 (1-3-X-1 Tempo))

“NOTES: Finishing the week off strong with some Front Squats, holding at the bottom for three full seconds, and building up some time under tension today.

Keep the weight light, in order to really be able to keep hte core engaged throughout the whole rep. Feel free to give yourself a second before going in to the next rep. But be sure to count for the full three seconds!”

Metcon (Calories)

5 x AMRAP 2:

250/200m Row

8 Toes-to-Bar

Max Assault Bike Calories

Rest 90 seconds
“NOTES: the goal here is to have 30 seconds or so on the bike, and you should be ALL OUT on the effort with these.

Choose a scale on the T2B that will give you a chance to finish unbroken, or with really quick break, and get right on the bike! Start the bike by standing up and really pushing the envelope for the first 10 seconds, and hold on!!

Score for this is the calories for all 5 rounds.”

Friday, August 5

CrossFit Resurgence – Foundations

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Warm-up (No Measure)

Easy pace of 20 Wallballs

then..

2 Rounds of

:20 second DB OH hold

10 DB bent over rows

10 shoulder taps in plank position

150 m row

Metcon (No Measure)

EMOM 12:

Alternate Minutes

Min 1: 10 Ring Rows

Min 2: 10 Push-Ups
“NOTES: These ring rows should be the most challenging version of ring rows you can do. This means elevating your feet if you can.

Either way, pull the rings to your chest for the full range of motion. That should be the goal, full range of motion in the most challenging option.

For the push-ups, focus on full range of motion, chest all the way to ground and full lock out of arms. “

Metcon (Time)

Chipper For Time:

50 DB push presses

40 Medball Cleans

30 DB bent over Rows

Every other min on the minute do one rope pull
“NOTES: Stagger the start on this one, so that some people go on minute 2, and others the following minute to keep things moving.

Medball cleans are full squat.”