Tuesday

CrossFit Resurgence – NCGO

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Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES*

MIN 1 – :45 Single DB Press

MIN 2 – :45 Single DB Front Squats

*Hold DB Across Chest

(No Measure)

Push x Pull Strength

Metcon (Weight)

EVERY 3:00 x 4 SETS

10 Deficit Push-Up

8 Seesaw Upright Rows

6 DB Lunge + Lunge + Thruster*

*1 Rep = Lunge (R) + Lunge (L) + Thruster

(Score is Weight)

Push x Pull Workout

Metcon (AMRAP – Reps)

EMOM x 8 MINUTES

MIN 1 – :45 Max Box Step-Ups

MIN 2 – :45 Max DB High Pulls

Into…

EMOM x 8 MINUTES

MIN 1 – :45 Max Air Squats

MIN 2 – :45 Max DB Sumo Deadlift High Pull

(Score is Total Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

Tuesday

CrossFit Resurgence – NCCOMPETE

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A. CONDITIONING

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – Goat #1

MIN 2 – :50 Moderate Pace Cardio (Athlete Choice)

-Rest 2:00-

EMOM x 10 MINUTES

MIN 1 – Goat #2

MIN 2 – :50 Moderate Pace Cardio (Athlete Choice)

*Goal for the “Goat” in both sessions is to pick a challenging skill movement or a movement that you “don’t love” and move with purpose for a small amount of reps. This is practice…do not turn this into a metcon. Mind-muscle connection and allowing yourself to connect the dots on these movements is key. The moderate pace cardio should keep the sweat going and allow you to mentally reset between each skill practice set.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

4 Inch Worms

6 Bootstrappers

8 Groiners

Into…

AMRAP x 4 MINUTES

5 Med Ball Power Clean

5 Med Ball Lunges

5 Med Ball OH Press

20 Shoulder Taps

Strength

Back Squat (1×6 / 1×4 / 1×2)

BACK SQUAT

1×6 @ 70% of 2RM (Light-Moderate)

1×4 @ 75%

1×2 @ 80%

*Deload Week Prior to Retest of 2RM Next Week — Move Well!

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

“TABATA”

8 SETS EACH (:20 on /:10 off)

TABATA 1 – Max WB Front Squats (20/14)|(14/10)

TABATA 2 – Max Push-Ups

TABATA 3 – Max Wall Balls

-Rest :30 b/t Each Tabata-

(Score is Reps)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength. Take a 20-30 minute walk outdoors and reflect on your goals. With the recent Open date set for Feb 2021…What does success mean for you? What do you want your training intention to be daily?

(No Measure)

Tuesday

CrossFit Resurgence – In-Person WOD

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

8/6 Cal Bike

8 Barbell Bent Over Rows

Jumping Air Squats

Strength

Power Clean (2-2-2-2-2-2-2-2)

8 SETS*

2 Pausing Power Cleans**

*Start light and end moderate-heavy.

**Athletes will Deadlift the bar to the above the knee, pause for :02, and then finish the movement.

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 2 Power Clean + 2 Hang Power Clean (Athletes Choice)*

MIN 2 – 15/12 Cal Bike

*Weight should be moderate-heavy. All Reps TNG.

(No Measure)

Tuesday

CrossFit Resurgence – NCX

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

8/6 Cal Bike

8 Barbell Bent Over Rows

Jumping Air Squats

Strength

Power Clean (2-2-2-2-2-2-2-2)

8 SETS*

2 Pausing Power Cleans**

*Start light and end moderate-heavy.

**Athletes will Deadlift the bar to the above the knee, pause for :02, and then finish the movement.

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 2 Power Clean + 2 Hang Power Clean (Athletes Choice)*

MIN 2 – 15/12 Cal Bike

*Weight should be moderate-heavy. All Reps TNG.

(No Measure)

Monday

CrossFit Resurgence – NCGO

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Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

10 Jumping Jacks

10 Alt. Lunges

10 Air Squats

10 Sit-Ups

(No Measure)

Full-Body Strength

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:00 – Single DB Russian Swing

1:00 – Slow Deadbugs

1:00 – Up-Downs

(Score is Reps)

Full-Body Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

30 DB Alt. Hang Power Snatch

15 Tuck-ups

15 Up-Down Devil Press*

*1 Rep = Up-Down + DBL DB G2OH

(Score is Rounds + Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

5 SETS (:20 ON/:10 OFF)

MVMT 1 – DB Shrugs

MVMT 2 – DB Calf Raises

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!