Monday

CrossFit Resurgence, Resurgence Strength North – NCCOMPETE

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A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2:00 Bike

Into…

2 ROUNDS

10 PVC Pass Through Lunges

10 Scap Pull-Ups

5 BB Muscle Clean and Press*

Into…

2 ROUNDS

5 Ring Rows

10 BB Back Rack Lunges**

:20 BB OH Hold

*1 Muscle Clean + 1 Press = 1 Rep

**In the second round athletes will perform a Front Rack Lunge.

Workout

Metcon (Time)

FOR TIME

3 ROUNDS

20/15 Cal Bike

15 Pull-Ups

20 Overhead Walking Lunges (95/65)|(65/45)

-Rest 3:00-

1 ROUND

60/45 Cal Bike

30 Pull-Ups

60 Overhead Walking Lunge

(Score is Time)

KG BB: (42.5/30)|(30/20)

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Rounds)

EMOM UNTIL FAILURE…

2 Deadlift (185/135)

2 Hang Power Clean

2 Shoulder to OH

*15 Max Rounds. If don’t fail before 15, stop at 15.

(Score is Rounds)

KG BB – (85/60)
Goal: Barbell conditioning with a moderate-heavy load. These EMOMs get nasty. There’s a few of them floating around in training circles that have become classics. This one simulates a heavier DT,

Monday

CrossFit Resurgence, Resurgence Strength North – NCX

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Scap Push-Ups

10 Single Ring Ring Row

10 Slow Deadbugs

Into…

2 ROUNDS

7 Knee Push-Ups or Push-Ups

7 Ring Row (Mod difficulty)

:30 Hollow Hold

Into…

2 ROUNDS

5 Hand Release Push-Ups

5 Ring Rows (Mod+ difficulty)

10 Tuck-Ups

Strength

Metcon (Weight)

15-12-10-10

Incline DB Bench Press

-Immediately into-

25 Banded Chest Flyes

-Rest 1:30 b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – 15-20 Hand Release Push-Ups

MIN 2 – :40 Max Sit-Thrus

MIN 3 – 15-20 Ring Rows

MIN 4 – :40 Max Tuck-Ups

(Score is Reps)

Monday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Scap Push-Ups

10 Single Ring Ring Row

10 Slow Deadbugs

Into…

2 ROUNDS

7 Knee Push-Ups or Push-Ups

7 Ring Row (Mod difficulty)

:30 Hollow Hold

Into…

2 ROUNDS

5 Hand Release Push-Ups

5 Ring Rows (Mod+ difficulty)

10 Tuck-Ups

Strength

Metcon (Weight)

15-12-10-10

Incline DB Bench Press

-Immediately into-

25 Banded Chest Flyes

-Rest 1:30 b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – 15-20 Hand Release Push-Ups

MIN 2 – :40 Max Sit-Thrus

MIN 3 – 15-20 Ring Rows

MIN 4 – :40 Max Tuck-Ups

(Score is Reps)

Monday

CrossFit Resurgence, Resurgence Strength North – NCGO

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Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

25′ Slow Bear Crawl

25 Mountain Climbers

25′ Slow Bear Crawl

25 High Knees

(No Measure)

Full-Body Strength

Metcon (Weight)

5 SETS ON A 10:00 CLOCK…

16 Glute Bridge Floor Press

16 Weighted Glute Bridges

(Score is Weight)

Full-Body Workout

Metcon (AMRAP – Reps)

5 SETS FOR MAX REPS

1:00 Push-Ups

1:00 Burpees

1:00 Alt Reverse Lunges

– Rest 1:00 –

(Score is Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

FOR QUALITY

Max Time in Any Style Plank for 5:00

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!

Sunday

CrossFit Resurgence, Resurgence Strength North – NCX

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Warm-up

Warm-up (No Measure)

Optional to do w/a partner!

2 ROUNDS EACH:

P1: Easy pace on the bike

P2: 1 ROUND OF THE FOLLOWING …

4 Med. Ball Front Squats

6 Alt. Step-Ups

4 Med. Ball Push Press to a target

6 Box Jumps

Workout

Metcon (Time)

FOR TIME*

100 Box Jumps (24/20)

125/100 Cal Bike

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

*Partition reps in any order to complete the workout.

(Score is Time)

KG WB: (9/6)|(6/5)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

150 Box Jumps (24/20)

200/150 Cal Bike

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

*Partition reps in any order to complete the workout. P1 works while P2 rests, split reps as needed.

(Score is Time)

KG WB: (9/6)|(6/5)

Finisher

Metcon (No Measure)

2 SETS

:30 Side Plank (R)

:30 Side Plank (L)

1:00 Alt. Tuck-Ups

1:00 Plank

-Rest 1:30 b/t Sets-

(No Measure)