Thursday

CrossFit Resurgence – NCGO

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Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 2 MINUTES

:30 Jumping Jacks

:30 Alt. Samson Stretches

EMOM x 2 MINUTES

:30 Burpees

:30 Reverse Lunges

(No Measure)

Push x Pull Strength

Metcon (Weight)

5 SETS ON A 15:00 CLOCK…

10/10 DB Suitcase Bulgarian Split Squats

10-15 DB Bent Over Rows

(Score is Weight)

Push x Pull Workout

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – :50 Max Single DB Sumo Deadlift High Pull

MIN 2 – :50 DB Slides

MIN 3 – :50 Cardio Choice

(Score is Weight)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

Thursday

CrossFit Resurgence – NCX

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

8 Ring Rows

8 Kip Swings

8 Tuck-ups

4/4 Single Arm Clean to Press

Strength

Shoulder Press (6-6-6)

6-6-6*

Strict Press

*Start moderate-heavy build to heavy.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*

10-9-8-7-6-5-4-3-2-1

Push Press (115/75)|(75/55)

1-2-3-4-5-6-7-8-9-10

Strict Pull-ups

*Complete 8 Toes to Bar after each full round.

(Score is Time)

Thursday

CrossFit Resurgence – In-Person WOD

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

8 Ring Rows

8 Kip Swings

8 Tuck-ups

4/4 Single Arm Clean to Press

Strength

Shoulder Press (6-6-6)

6-6-6*

Strict Press

*Start moderate-heavy build to heavy.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*

10-9-8-7-6-5-4-3-2-1

Push Press (115/75)|(75/55)

1-2-3-4-5-6-7-8-9-10

Strict Pull-ups

*Complete 8 Toes to Bar after each full round.

(Score is Time)

Wednesday

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)

AMRAP x 6 MINUTES

5 Inch Worm + Push-Up

3-5 Wall Walks

10/10 Single Leg Glute Bridges

10/10 Single Leg RDL w/ empty barbell

Extended Warm-up

Metcon (No Measure)

EVERY 2:00 x 6 SETS

:30 Handstand Hold

3-5 Negative Handstand Push-Ups or Pike Push-Ups

5 TNG Deadlifts*

*Building Past Workout Weight

(No Measure)

Workout

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ATHLETE’S CHOICE…

Pick 1 and Complete for Time

“FRIENDLY FRAN” (Time)

3 ROUNDS FOR TIME

21 Thrusters (115/85)

21 C2B Pull-Ups

(Score is Time)

“NASTY NANCY” (Time)

5 ROUNDS FOR TIME

500m Run

15 OHS (185/125)*

15 Bar-Facing Burpees

*Option to complete this workout at (135/95)

(Score is Time)