Monday

CrossFit Resurgence – NCCOMPETE

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A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning – Just have fun training with class or friends today!

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Row (EZ pace)

10 BW Lunges

10 BB Sumo Good Morning

Into…

1 ROUND

:45 Row (Mod Pace)

10 BW Lunge

10 BB Sumo Deadlift

Into…

1 ROUND

:30 Row (Hard Pace)

10 Front Rack Lunge

10 Upright Row

Strength

Deadlift (1×6 / 1×4 / 1×2)

DEADLIFT

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 (Time)

3 ROUNDS FOR TIME

1000/800m Row

10 Front Rack Lunges (115/75)|(75/55)

20 Sumo DL High Pull

10 Front Rack Lunges

(Score is Time)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

Retest for 1RM Snatch and Clean & Jerk Next Week!

ON A 10:00 RUNNING CLOCK…

Barbell Flow for Clean & Jerk — Stay below 60% and get 10-15 solid reps.

*EMOM x 10 MIN Recommended, 1-2 Reps per minute.

(No Measure)

ON A 10:00 RUNNING CLOCK…

Meditation or Slow Active Recovery – Athlete Choice for Self-Care

(No Measure)

Monday

CrossFit Resurgence – In-Person WOD

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Wall Ball Front Rack Reverse Lunges

10 Wall Ball Strict Press

10 Wall Ball Front Squats

10 Wall Ball Push Press

5 Burpees

Strength

Metcon (Weight)

EMOM x 4 MINUTES

6 Deadlifts

Into…

EMOM x 3 MINUTES

4 Deadlifts

Into…

EMOM x 2 MINUTES

2 Deadlifts

*Goal is to increase every minute. Start moderate, end heavy.

.

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

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

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

200m Run

-Hard Cap 16:00-

(Score is Time)

Monday

CrossFit Resurgence – NCX

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Wall Ball Front Rack Reverse Lunges

10 Wall Ball Strict Press

10 Wall Ball Front Squats

10 Wall Ball Push Press

5 Burpees

Strength

Metcon (Weight)

EMOM x 4 MINUTES

6 Deadlifts

Into…

EMOM x 3 MINUTES

4 Deadlifts

Into…

EMOM x 2 MINUTES

2 Deadlifts

*Goal is to increase every minute. Start moderate, end heavy.

.

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

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

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

200m Run

-Hard Cap 16:00-

(Score is Time)

Sunday

CrossFit Resurgence – NCX

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Warm-up

Warm-up (No Measure)

3 ROUNDS

6 Up-Downs

8 Slam Balls

10 Alt. Bodyweight Slam Balls

6/6 Split Squats

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 10 DB Bulgarian Split Squats (R)

MIN 2 – 10 DB Bulgarian Split Squats (L)

MIN 3 – 15 DB Glute Bridge

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

10 Up-Downs

15 Slam Balls (30/20)|(20/10)

20 Slam Ball Box Step-Ups (24/20)*

*Hold the Slam Ball any way.

(Score is Rounds + Reps)

Sunday

CrossFit Resurgence – In-Person WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 ROUNDS

6 Up-Downs

8 Slam Balls

10 Alt. Bodyweight Slam Balls

6/6 Split Squats

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 10 DB Bulgarian Split Squats (R)

MIN 2 – 10 DB Bulgarian Split Squats (L)

MIN 3 – 15 DB Glute Bridge

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

10 Up-Downs

15 Slam Balls (30/20)|(20/10)

20 Slam Ball Box Step-Ups (24/20)*

*Hold the Slam Ball any way.

(Score is Rounds + Reps)