Saturday

CrossFit Resurgence, Resurgence Strength North – NCCOMPETE

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A. CONDITIONING

Metcon (No Measure)

ON A 20:00 RUNNING CLOCK…

Wear a 20# vest and alternate between 1:00 Run / 1:00 Walking. Once the clock starts, no stopping…pick a pace you can sustain a steady jog and brisk walk.

(No Measure)
Goal: Just move for 20:00 with the additional weight on your body. This should be a grind…at some point you will want to stop — don’t unless you absolutely need to. After you get to the 15:00 mark, visualize yourself at the end of a workout and put yourself in the state of mind that you will finish no matter what.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3:00 Cardio of Choice (Run / Row / Bike)

Immediately into…

3 SETS (7:00 CAP) w/ an empty barbell

5 Snatch Grip Deadlift

5 Snatch High Pulls

5 Muscle Snatches

5 Overhead Squats

10 Elbow Punches

5 Front Squats

Workout

Metcon (Time)

FOR TIME*

30 Power Snatch (135/95)|(95/65)

*Every minute starting at 3,2,1 GO, perform 5 Front Squats.

-10:00 Time Cap-

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

20 ROUNDS FOR TIME*

3 Front Squats (135/95)|(95/65)

3 Power Snatch

*Alternate every round. Partner 1 completes a round while Partner 2 rests.

(Score is Time)

KG BB: (60/45)|(45/30)

Post-Workout Strength

On a 15:00 RUNNING CLOCK… Build to a Heavy 1-Rep Hang Squat Snatch (Heavy 1-Rep )

On a 15:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Hang Squat Snatch

(Score is Weight)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength — rest and recover. If you have time, find a quiet space to reflect on your goals for 2021 and be grateful for another solid week of training.

Saturday

CrossFit Resurgence, Resurgence Strength North – NCGO

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Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

10 Jumping Jacks

10 Lunges

10 Air Squats

(No Measure)

Saturday Squats

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – :25 Max Glute Bridges / :25 Glute Bridge Hold

MIN 2 – :50 Max Air Squats

MIN 3 – :50 Max Slow DB Goblet Squats

(Score is Weight)

Saturday Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

10 DB Box Step-Ups

8 Burpee Squat Jumps

10 DB Box Step-Ups

8 Burpee Side Shuffle

10 DB Box Step-Ups

8 Burpees Over DB

-Rest 1:00-

AMRAP x 6 MINUTES

8 DB Box Step-Ups

6 Burpee Squat Jumps

8 DB Box Step-Ups

6 Burpee Side Shuffle

8 DB Box Step-Ups

6 Burpees Over DB

(Score is Rounds + Reps)

Saturday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Bike

5 Scap Pull-Ups

10 Alt. Deadbugs

5 Empty Barbell Hang Muscle Cleans

*Partner Option Warm-Up:

2 ROUNDS (EACH)

P1: Moderate Pace Bike

P2: 4 Scap Pull-Ups

6 Empty Barbell Hang Muscle Cleans

8 Alt. Deadbugs

Strength

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – :40 Supinated Ring Rows

MIN 2 – :40 Ring Skull Crushers

MIN 3 – :40 Tuck Hang

(Score is Reps)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

30/25 Cal Bike

25 Toes to Bar

20 Hang Power Cleans (115/75)|(75/55)

(Score is Time)

KG BB: (50/35)|(35/25)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

150/120 Cal Bike

120 Toes To Bar

100 Hang Power Clean (115/75)|(75/55)

*P1 works while P2 rests. Split work as needed.

(Score is Time)

KG BB: (50/35)|(35/25)

Saturday

CrossFit Resurgence, Resurgence Strength North – NCX

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Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Bike

5 Scap Pull-Ups

10 Alt. Deadbugs

5 Empty Barbell Hang Muscle Cleans

*Partner Option Warm-Up:

2 ROUNDS (EACH)

P1: Moderate Pace Bike

P2: 4 Scap Pull-Ups

6 Empty Barbell Hang Muscle Cleans

8 Alt. Deadbugs

Strength

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – :40 Supinated Ring Rows

MIN 2 – :40 Ring Skull Crushers

MIN 3 – :40 Tuck Hang

(Score is Reps)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

30/25 Cal Bike

25 Toes to Bar

20 Hang Power Cleans (115/75)|(75/55)

(Score is Time)

KG BB: (50/35)|(35/25)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

150/120 Cal Bike

120 Toes To Bar

100 Hang Power Clean (115/75)|(75/55)

*P1 works while P2 rests. Split work as needed.

(Score is Time)

KG BB: (50/35)|(35/25)

Friday

CrossFit Resurgence, Resurgence Strength North – NCCOMPETE

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A. CONDITIONING

Metcon (1 Rounds for time)

7 SETS

12/10 Cal Bike

-Rest 1:00 b/t Sets-

(Score is Slowest Time)
Goal: Dead. Sprint. This should hurt. We did a 1:2 work/rest last week in the 1:30 / 3:00 rest. This week we are in the :30 / 1:00 ratio. Make sure to warm-up before hitting this. Every effort should be a 110%.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 SETS

10/10 Moose Antlers

10 Supermans

10 Scap Push-Ups

Into…

4 SETS (:20 ON/ :10 OFF)

MOVT 1 – Row*

MOVT 2 – Push-Up**

*Start at 50% effort, increase pace each set (50%, 60%, 70%, 80%)

**After 2 sets, switch to Push-Up to Pike

Strength

Bench Press (8-8-6-6-4-4)

8-8-6-6-4-4*

Bench Press

*Build from Light-Moderate to Moderate-Heavy

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EVERY 3:00 x 5 SETS

500/400m Row

Max DB Floor Press (50/35)|(35/20) in Time Remaining…

(Score is Reps)

KG DB: (22.5/15)|(15/9)

Finisher

Metcon (No Measure)

TABATA (8 SETS, :20 ON/:10 OFF)

DB Gun Hold*

*Single or Double DB.

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Rounds and Reps)

1. AMRAP x 7 MINUTES

3 Box Jump Overs (24/20)

3 Deadlift (155/105)

3 Push Jerk

(Score is Rounds + Reps)

KG BB: (70/55)

-Rest 3:00 then hit Part 2-
Goal: Workouts like this are a TRAP. I am telling you this because if you see something like this come up in the Open, there’s a lot of strategy in managing this length workout. The trap is two-fold…1.) It’s easy to over pace or under pace this workout…you need to go hard here for sure but not so hard that you’re dead for part 2 but you can’t “coast”.

2. ON A 10:00 RUNNING CLOCK… Build to a Heavy 1-Rep Jerk (Heavy 1-Rep Jerk)

2. ON A 10:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Jerk*

(Score is Weight)

Goal: This type of setup has become more popular in the open. This turns into a strategy game based on the strength you can tap into when you’re tired. Use the first few minutes to get your lungs and legs back but by 3:00 into the time, you need to be moving on toward heavier loads. You should have your ‘safe’ lift under your belt by 5:00 then 5:00 to see what you’ve got.