Saturday

CrossFit Resurgence – NCGO

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Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

10 Jumping Jacks

10 Lunges

10 Air Squats

(No Measure)

Saturday Squats

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 2 MINUTES

6 DB Deadlifts

6 DB Front Squats

-1:00 Rest b/t Sets-

*Pick up where you left off.

(Score is Rounds + Reps)

Full-Body Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – :50 DB Goblet 1+1/4 Squats

MIN 2 – :50 Wall Sit

MIN 3 – :50 Plank Hold

(No Measure)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

Saturday

CrossFit Resurgence – NCCOMPETE

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A. CONDITIONING

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

Warm-up (No Measure)

-Rest 10:00-

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

1 SET

1:00 Cat Cow

1:00 Inch Worms

1:00 Alt. Groiners

1:00 Plank

Into…

2-3 ROUNDS

10 Scap Pull-Ups

5 Empty Barbell Slow Good Mornings

10 Empty Barbell Bent Over Rows

5 Empty Barbell Slow RDL

Strength

Deadlift (1×5)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Deadlift

(Score is Weight)

Workout

Metcon (Weight)

FOR QUALITY

21-15-12-9-6

Strict Pull-Ups or Ring Rows

3-6-9-12-15

“Library” Deadlift (Athlete Choice, Heavy)*

*Library DL = Complete Control and Quiet to the Floor

(Score is Weight)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Mobility or Meditation – Athlete Choice for Self-Care

(No Measure)

Saturday

CrossFit Resurgence – In-Person WOD

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Warm-up

Warm-up (No Measure)

2 ROUNDS (6 MINUTE CAP)

100m Jog

5 Slam Ball Deadlifts + 5 Slam Ball Push Press*

5 DB Hang Power Cleans

25 Single-Unders**

*10 Slam Balls in 2nd Round

**25 Double-Unders in 2nd Round

Strength

Metcon (AMRAP – Reps)

4 SETS

1:00 Banded Curls

-:30 Rest-

1:00 Tricep Pull-Downs

-:30 Rest-

(Score is Reps)
*Post-Workout

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

50 Double Unders

400m Run

30 Slam Balls (20/10)

20 DB Hang Power Cleans (50/35)|(35/25)

(Score is Rounds + Reps)

Saturday

CrossFit Resurgence – NCX

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Warm-up

Warm-up (No Measure)

2 ROUNDS (6 MINUTE CAP)

100m Jog

5 Slam Ball Deadlifts + 5 Slam Ball Push Press*

5 DB Hang Power Cleans

25 Single-Unders**

*10 Slam Balls in 2nd Round

**25 Double-Unders in 2nd Round

Strength

Metcon (AMRAP – Reps)

4 SETS

1:00 Banded Curls

-:30 Rest-

1:00 Tricep Pull-Downs

-:30 Rest-

(Score is Reps)
*Post-Workout

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

50 Double Unders

400m Run

30 Slam Balls (20/10)

20 DB Hang Power Cleans (50/35)|(35/25)

(Score is Rounds + Reps)

Friday

CrossFit Resurgence – NCGO

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Daily-5 Warm-Up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK

1:00 Cardio Choice

100 Single Unders

50 Mountain Climbers

40 Jumping Jacks

20 Hollow Rocks

(No Measure)

Full-Body Strength

Metcon (AMRAP – Reps)

3 SETS FOR QUALITY REPS

1:00 – Alt. Sit-Thrus

1:00 – Alt. V-ups

-1:00 Rest b/t Sets-

(Score is Reps)

Full-Body Sprint Workout

Metcon (AMRAP – Reps)

8 ROUNDS EACH, :20 ON / :10 OFF

TABATA 1 – DB Push Press

TABATA 2 – DB Reverse Lunges

TABATA 3 – Hollow Body Flutter Kicks

-1:00 Rest b/t Tabatas-

(Score is Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

1 SETS

1:15 Tall Plank Hold

-:15 Rest-

1:15 Side Plank (R)

-:15 Rest-

1:15 Side Plank (L)

-:15 Rest-

1:15 Plank Rotations

then…

NCMOBILITY

Check out today’s NCMOBILITY from The Ready State!

(No Measure)