Friday

CrossFit Resurgence – NCCOMPETE

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A. CONDITIONING

Metcon (Time)

5 ROUNDS FOR TIME

200m Row

12 Toes to Bar

14 Alt. DB Hang Snatch (50/35)|(35/20)

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Jumping Jacks

10 Scap Push-Ups

10 Slow Deadbugs

Into…

AMRAP x 5 MINUTES

30 Single Unders

20 Reverse Lunges

10 Kang Squats

Workout

Metcon (Time)

5 SETS

50 Double Unders

25 Sit Ups

20 Jumping Lunges

1:00 DBL KB Front Rack Hold (53/35)|(35/26)

:30 DBL KB Floor Press Hold

-:30 Walking Rest Between Sets-

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Focus on Upper Back & Lats

(No Measure)

C. STRENGTH / GYMNASTICS

Overhead Squat (5-5-3-3-1-1-1)

5-5-3-3-1-1-1

Overhead Squat*

*Start Moderate and Build to Very Heavy

(Score is Weight)

Metcon (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)

Friday

CrossFit Resurgence – NCX

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Warm-up

Warm-up (No Measure)

FOR TIME (6 MINUTE CAP)

200m Run

20 Lunges

15 Wall Ball Front Squats

15 V-ups

15 Wall Ball Push Press

15 Wall Ball G2OH

Strength

Front Squat (2RM)

ON A 12:00 RUNNING CLOCK…

Build to 2RM Front Squat

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 3 MINUTES*

6 Front Squats (115/75)|(95/65)

6 Wall Balls (20/14)|(14/10)

6 Toes to Bar

-:30 Rest b/t Sets-

*Pick up where you left off.

(Score is Rounds + Reps)

Friday

CrossFit Resurgence – In-Person WOD

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Warm-up

Warm-up (No Measure)

FOR TIME (6 MINUTE CAP)

200m Run

20 Lunges

15 Wall Ball Front Squats

15 V-ups

15 Wall Ball Push Press

15 Wall Ball G2OH

Strength

Front Squat (2RM)

ON A 12:00 RUNNING CLOCK…

Build to 2RM Front Squat

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 3 MINUTES*

6 Front Squats (115/75)|(95/65)

6 Wall Balls (20/14)|(14/10)

6 Toes to Bar

-:30 Rest b/t Sets-

*Pick up where you left off.

(Score is Rounds + Reps)

Thursday

CrossFit Resurgence – NCX

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

6/6 Alt DB Deadlift

6 DB Push Press

6 DB Bear Crawl*

8/6 Cal Row

*1 Rep = 1 Step (R) + 1 Step (L)

Strength

Metcon (Weight)

EMOM x 10 MINUTES*

2 High Hang Power Snatch

+

2 Hang Power Snatch

*Start Light and Build to Moderate. Increase Weight Every Other Round.

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

20 Alt. DB Hang Snatch (50/35)|(35/25)

20 Push-Ups

15/12 Cal Row

15 Up-Down

(Score is Time)

Thursday

CrossFit Resurgence – NCGO

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Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

4 SETS (:20 ON / :10 OFF)*

MOVT 1 – DB Deadlift

MOVT 2 – Burpees

*Both movements = 1 Set

(No Measure)

Push x Pull Strength

Metcon (5 Rounds for time)

5 SETS ON A 12:00 CLOCK

10 DBL DB Snatch (:01 Pause Overhead)

15 Push-ups (:01 Pause at Top)

(Score is Each Set for Time)

Push x Pull Workout

Metcon (6 Rounds for time)

EVERY 2:30 FOR 6 SETS

20 Alt. DB Hang Snatch

15 DB Goblet Squats

(Score is Each Set for Time)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!