Sunday

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 1 MINUTE

Max Reverse Lunges

into…

AMRAP x 1 MINUTE

Max DB Upright Rows

into…

AMRAP x 1 MINUTE

Max High Knees

into…

AMRAP x 1 MINUTE

Max Push-ups

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 3 MINUTES

20 Heel Taps Over DB

20 Crossbody Mountain Climbers

-Rest :30-

AMRAP x 3 MINUTES

20 Heel Taps Over DB

20 Supermans

(Score is Rounds + Reps)

Sunday Sweat

Metcon (AMRAP – Reps)

EMOM x 24 MINUTES

MIN 1 – Max Lunge + Lunge + Push-Up

MIN 2 – Max Hollow Body Rocks

MIN 3 – Max Alt Sit-Thrus

MIN 4 – Max Plank Hold

MIN 5 – Cardio Choice

MIN 6 – Rest

(Score is Total Reps)

Sunday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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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)

Saturday

CrossFit Resurgence, Resurgence Strength North – NCX

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Warm-up

Warm-up (No Measure)

3 ROUNDS (6:00 CAP)

50m High Knees

50m Butt Kickers

5/5 Single Arm Russian KBS

5/5 Single Arm Ring Row

10 Alt. Deadbugs

10 Alt. Quad Bird Dogs

Strength

Metcon (No Measure)

EVERY 3:00 x 4 SETS

5-7 Strict Chin-Ups

15/15 SA Banded Rows

(No Measure)

Workout

Metcon (1 Rounds for time)

6 SETS

200m Run

15 Russian KB Swings (53/35)|(35/26)

10 Pull-Ups

-Rest 1:00 b/t Sets-

(Score is Slowest Set)

KG KB: (24/16)|(16/12)

Saturday

CrossFit Resurgence, Resurgence Strength North – NCGO

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Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

4 SETS (:20 ON / :10 OFF)*

MOVT 1 – Air Squats

MOVT 2 – Alt. Groiners

*Both movements = 1 Set

(No Measure)

Saturday Squats

Metcon (Weight)

E2MOM x 12 MINUTES

12 Goblet Step-Ups

6 Slow Goblet Squats

(Score is Weight)

Saturday Squats

Metcon (Weight)

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

MOVT 1 – Glute Bridge**

MOVT 2 – Air Squats***

-Rest 1:00-

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

MOVT 1 – Glute Bridge**

MOVT 2 – Air Squats***

*Alternate between MOVT 1 & MOVT 2 for 8 sets total

**Hold Top of Glute Bridge Hold in “Rest”

***Hold Active Squat Hold in “Rest”

(Score is Weight)