JUNE 1

CrossFit Resurgence – Zoom (Virtual WOD)

LIVE ZOOM WORKOUTS!

6:00AM (Mon-Fri) https://us02web.zoom.us/j/84242387000

5:30PM (Mon-Fri) https://us02web.zoom.us/j/82971741530

SUNDAY 8:30AM BURN
https://us02web.zoom.us/j/84984022465

SUNDAY 10:00AM POWER YOGA https://us02web.zoom.us/j/88497633820

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Warm-up

Warm-up (No Measure)

3 ROUNDS :30 EACH MVMT

-JUMPING JACKS

-F2B HOPS

-INCH WORMS

Strength – HOME

Metcon (Weight)

5x

:30 DB S-LEG DL (R)

:30 DB S-LEG DL (L)

:30 DBL DB DL

Metcon

Metcon (AMRAP – Reps)

15 MIN ASCENDING LADDER

2 DB STO

2 DB GOBLET SQUATS

2 DB FACING BURPEES

*ADD 2 REPS TO EACH AFTER ROUND IS COMPLETE

Core Finisher

Metcon (No Measure)

Tabata

(:20 ON /:10 OFF)

S ARM CRUNCH (RX4)

S ARM CRUNCH (LX4)

JUNE 1

CrossFit Resurgence – In-Person WOD

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Warm-up (No Measure)

2:00 EZ Row

Into…

EMOM x 9

MIN 1 – 15 Tempo Air Squats

MIN 2 – 15 Good Mornings

MIN 3 – :40 Hollow Hold

Front Squat (3×5 Tempo Front Squats (2121))

On a 12:00 running clock…

3×5 tempo front squats.

*Keep loading light to moderate.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

15/12 Cal Row

:30 Plank Hold

10 Front Squats (95/65)

10 Hang Power Cleans (95/65)

:30 Hollow Hold

Cool Down

Metcon (No Measure)

On a 6:00 running clock…

1:30 Couch Stretch (L)

1:30 Couch Stretch (R)

3:00 Foam Rolling Quads & IT Band

Monday

CrossFit Resurgence – NCCOMPETE

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A. CONDITIONING

5k Row (Time)

Max Effort 5k Row

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

12 Burpees then Max Wall Balls

(Score is total Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3:00 Cardio Choice

(1:00 easy into 1:30 moderate intensity then push hard for the final :30)

into…

AMRAP x 4 MINUTES

8 Alt. Elbow Punches w/ Barbell

8 Front Rack Reverse Lunges

8 Scap Push-Ups (:01 Pause at top & bottom)

8 Jumping Air Squats w/ Slow Descent

*From here, have the athletes line up or move the bars into the racks and begin your teaching and demonstration of the Front Squat.

Strength

Front Squat (5×5)

5×5

Front Squat*

*Keep loading moderate.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 6 MINUTES

12/10 Cal Bike

8 Front Rack Lunges (95/65)|(65/45)

8 Hand Release Push-Ups

-Rest 2:00-

AMRAP x 6 MINUTES

12/10 Cal Bike

8 Front Rack Lunges (95/65)|(65/45)

8 Hand Release Push-Ups

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Clean and Jerk (1×2)

ON A 12:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Power Clean & Jerk

(Score is Load)

Push Jerk (5×3)

5×3

Pausing Jerk (Push or Split)*

*Take from rack. :01 Pause in Dip position & :01 Pause in Catch position. Use the same moderate or moderate-heavy load the entire time. Perfect mechanics.

(Score is Load)

Monday

CrossFit Resurgence – NCX

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

100m Run

8 Box Step-ups

8 Lunges

8 Sit-ups

Strength

Back Squat (5-5-5)

5-5-5

Tempo Back Squat (2111)

(Score is Weight)

Workout

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 10 Front Squats (95/65)|(75/55)

MIN 2 – 16 Step-ups (24/20)

MIN 3 – 20 Alt. V-ups

(Score is Weight)

Monday

CrossFit Resurgence – NCGO

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Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

10 DB Deadlift

:30 Plank

:30 Cardio Choice

Full-Body Strength

Metcon (Weight)

4 SETS ON A 12:00 CLOCK…

3 DB Hang Squat Clean

5 Renegade Rows

7 DB Thrusters

(Score is Load)

Full-Body Workout

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:00 – DB Hang Squat Cleans

1:00 – Tuck-ups

1:00 – DB Thrusters

1:00 – Hollow Hold

-1:00 Rest b/t Sets-

(Score is Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

3 SETS

:30 Side Plank (R)

:30 Side Plank (L)

:30 Russian Twists

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)