JULY 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 HIGH KNEES

:30 BUTT KICKS

:30 INCH WORMS

Strength – HOME

Metcon (Weight)

8X

:30 ISO DB(R) ROW HOLD

:60 S-ARM(R) 1 1/4 DB ROW

*ALT ARM EACH ROUND

*PULL BACK

QUARTER DOWN

BACK UP

ALL THE WAY BACK DOWN

Metcon

Metcon (Time)

10 MIN AMRAP

60 DU

6 DB FRONT SQUATS

6 DB PUSH PRESSES

Core Finisher

Metcon (No Measure)

Tabata

(:20 ON /:10 OFF)

DB CRUNCH ISO HOLD

Wednesday

CrossFit Resurgence – NCX

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Warm-up

Warm-up (No Measure)

3 ROUNDS (6 MINUTE CAP)

24 Jumping Jacks

12 Reverse Lunges

12 Up-Downs

12 Step-ups

12 Wide-Stance Good Morning

Strength

Deadlift (8-6-4-8-6-4)

8-6-4-8-6-4

Deadlift

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

EMOM x 6 MINUTES

MIN 1 – 10 Deadlifts (135/95)|(95/65)

MIN 2 – 8 Up-Down Box Jumps

-2:00 Rest-

AMRAP x 6 MINUTES

5 Deadlifts (185/135)|(135/95)

7 Burpees

9 Box Jumps

(Score is Rounds + Reps)

Wednesday

CrossFit Resurgence – In-Person WOD

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Warm-up

Warm-up (No Measure)

3 ROUNDS (6 MINUTE CAP)

24 Jumping Jacks

12 Reverse Lunges

12 Up-Downs

12 Step-ups

12 Wide-Stance Good Morning

Strength

Deadlift (8-6-4-8-6-4)

8-6-4-8-6-4

Deadlift

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

EMOM x 6 MINUTES

MIN 1 – 10 Deadlifts (135/95)|(95/65)

MIN 2 – 8 Up-Down Box Jumps

-2:00 Rest-

AMRAP x 6 MINUTES

5 Deadlifts (185/135)|(135/95)

7 Burpees

9 Box Jumps

(Score is Rounds + Reps)

Wednesday

CrossFit Resurgence – NCCOMPETE

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A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. If your legs are beat up, take time to invest in some self care or active recovery before your GPP session.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :25 High Knees / :25 Butt Kickers

MIN 2 – 10 Scap Pull-Ups + Dead Hang on Bar

MIN 3 – :25 Inch Worms / :25 Good Mornings

MIN 4 – 10 Elbow Punches + 10 Strict Press

MIN 5 – :25 High Skips / :25 Jumping Jacks

MIN 6 – 10 Kipping Swings + Active Hang on Bar

Strength

Metcon (Weight)

ON A 12:00 RUNNING CLOCK…

Establish a Heavy Set of the Complex

2 Power Clean

+

2 Hang Power Clean

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

800m Run

Immediately Into…

5 ROUNDS

12 Toes to Bar

6 Power Clean (135/95)|(95/65)

6 Hang Power Clean

(Score is Time)

Optional Finisher

Metcon (No Measure)

TABATA

8 SETS (:20 on/:10 off)

Tuck Ups

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Rounds and Reps)

“REMIX OF 18.5”

AMRAP x 7 MINUTES

3-6-9..and so on

Push Press (115/75)

C2B Pull-Up

(Score is Rounds + Reps)

Wednesday

CrossFit Resurgence – NCGO

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Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

8 Goblet Lunges + 8 Single DB Strict Press

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

10 Alt. Bicycle Crunches

10 Glute Bridge-Ups

10 Leg Lifts

(Score is Rounds + Reps)

Full-Body Sweat Workout

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – Cardio Choice

MIN 2 – AMRAP of 4 Single DB Deadlift + 4 Single DB Curls + 4 Single DB Push Press

-Rest 2:00-

AMRAP x 12 MINUTES

12 Up-Down + Tall Jump

12 Crossbody Mountain Climbers*

24 Plank Shoulder Taps

*1 Rep = L + R

(No Measure)

Finisher + NCMOBILITY

Metcon (No Measure)

AMRAP x 5 MINUTES

7 DB Around the World (L)

7 DB Around the World (R)

14 Standing Skull Crushers

then…

Check out today’s NCMOBILITY from The Ready State!