Monday

CrossFit Resurgence, Resurgence Strength North – Foundations

View Public Whiteboard

Extended Warm-up

2 rounds:

200m run

10 PVC passes

10 glute bridges

5+5 sigle dumbbel Romanian deadlift

10 banded pull apart

Strength

Front Squat (4*3)

EMOM 4:

3 tempo front squats each minute (3s eccentric)

2 min break

EMOM 4:

3 paused back squats each minute (3 s pause in bottom)

Metcon

Metcon (Time)

1000m row

40 box step ups

30 sit ups

20 front squats (empty or light barbell)

cap:15 min

Monday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

View Public Whiteboard

Warm-up

500m row

Then 3 rounds

6 alt box step ups

8 air squats

10 DB RDL’s

Strength

Back Rack Lunge

Back Rack Lunge (4-4-4-4)

4 Reps on EACH leg

SUPERSET with;

10-12 Heavy DB Freedom Twists

Rest 2min. Repeat For 3 Total Sets.

*Our goal this week is to hit our all-time best set of 4 possible! This is our last time going for this! Next week (week 8) is our “recovery” week, then the following week will be our new training cycle.

Metcon

Metcon (AMRAP – Reps)

Metcon (AMRAP – Reps)

Get as far as possible in 18min….

50 Cal Row

10 Box Step-Ups with (1) 45/30lb DB

40 Cal Row

20 Box Step-Ups with (1) 45/30lb DB

30 Cal Row

30 Box Step-Ups with (1) 45/30lb DB

20 Cal Row

40 Box Step-Ups with (1) 45/30lb DB

10 Cal Row

50 Box Step-Ups with (1) 45/30lb DB
*You may start from the top down or the bottom up. Your choice today 🙂

Left + Right on the step-up is 2 reps.

You may hold the DB anyway you like. On your shoulder is most likely the easiest. Just make sure you alternate sides every about halfway through.

Time wise, I do not think anyone will finish this one, but just incase you do, put the whole 300 reps and your time in the comments!

Friday

CrossFit Resurgence, Resurgence Strength North – Foundations

View Public Whiteboard

Extended Warm-up

2 rounds:

200m run

10 PVC passes

10 Russian baby makers

then 2 rounds with empty barbell:\

5 clean grip deadlift

5 clean high pulls

5 muscle clean

5 hang power clean

5 front squat

Strength

Power Clean (6*5)

Skill practice.

Then build up to a moderate weight.

EMOM 5:

each minute 5 power cleans for 6 minutes

Metcon

Metcon (Time)

10 push press

8 back rack lunge steps each leg

200m run

15 push press

8 back rack lunge steps each leg

200m run

20 push press

8 back rack lunge steps each leg

200m run

25 push press

8 back rack lunge steps each leg

200m run

Cap: 15 min

Use empty or light barbell! Lunges can be done with dumbbells, too, or without any weight if needed!

Friday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

View Public Whiteboard

Warm-up

200m run

then 3 rounds

20 band pull aparts

10 shoulder taps in push up position

10 glute bridges

Strength

Weightlifting

Metcon (No Measure)

20-25min. Flex Friday Lifting Window:

Pick ANY 3 movements below that you like. I am going to list more than 3, but pick based off of what makes you happy today 😉

1.)Barbell Hip Thrusts

– 3 sets of 6-8 reps.

– Rest 90sec. Between Sets

*If you’ve been sticking with this one each week, keep trying to go heavier each week 🙂

2.) Banded Face Pulls (Rear Delts)

– 3 sets of 15-20 reps.

– Rest 60sec. Between Sets

https://www.youtube.com/watch?v=43P-I43uzRw

3.) Barbell Ab Rollouts

– 3 sets of 10-12 reps.

– Rest 60sec. Between Sets

https://www.youtube.com/watch?v=WTJEESE8Hhg

4.) Weight Bench Dips

– 3 sets of 10-12 reps.

– Rest 90sec. Between Sets

https://www.youtube.com/watch?v=JrHc1FBtVvM

5.) 3 Point Landmine Row

– 3 sets of 10-12 reps.

– Rest 90sec. Between Sets

https://www.youtube.com/watch?v=Xe9qTmZ_dMI

*GO AS HEAVY AS POSSIBLE for the given sets and reps listed. You should only have about 1-2 reps left in the tank at the end of each set

Metcon

Metcon (AMRAP – Reps)

Metcon (AMRAP – Reps)

15min. to get as far as possible…

1-2-3-4-5-6-7-8-9-10

Devil Press 45/30s

200m Run
Essentially, there is a 200m run after EVERY set of Devil Presses.

There’s 10 total 200m Runs. However, with 15min as a time cap today, I don’t think anyone will finish this…

Prove me wrong ??

Friday May 13th

CrossFit Resurgence, Resurgence Strength North – Crossfit Teens

View Public Whiteboard

Strength

Power Snatch (6×5 )

Keeping LIGHT and focusing on form..

Between sets: 2 wall walks

Metcon

Metcon (Time)

10 Box Jumps

50 Push ups

15 Box Jumps

40 Push ups

20 Box jumps

30 Push ups

25 Box Jumps

20 Push ups

30 Box jumps

10 Push ups

(16:00 TIME CAP )