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 (AMRAP – Reps)

3 SETS FOR MAX REPS

1:15 – Alt. DB Snatch

-:15 Rest-

1:15 – Weighted Sit-ups

-:15 Rest-

1:15 – DB Goblet Lunge

-:15 Rest-

(Score is Reps)

Full-Body Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

5 Single DB Devil Press (R)

5 Single DB Devil Press (L)

20 DB Goblet Reverse Lunge

:30 Shuttle Run

(Score is Rounds + Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

5 SETS (:20 ON / :10 OFF)

MVMT 1 – DB Hammer Curls

MVMT 2 – DB Gun Hold

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)

Monday

CrossFit Resurgence, Resurgence Strength North – NCX

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Warm-up

Warm-up (No Measure)

3 ROUNDS

50m Shuttle Run

10 Good Mornings

10 Lunges

50m Shuttle Run

10 DB or Barbell Upright Rows

10 Up-Downs

Strength

Power Clean (3-Rep Moderate-Heavy )

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep TNG Power Clean

(Score is Weight)

Workout

“LITTLE BEAR” (Weight)

EVERY :30 x 15 MINUTES

2 Power Clean (185/135)|(135/95)

(Score is Weight)

Monday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

Warm-up (No Measure)

3 ROUNDS

50m Shuttle Run

10 Good Mornings

10 Lunges

50m Shuttle Run

10 DB or Barbell Upright Rows

10 Up-Downs

Strength

Power Clean (3-Rep Moderate-Heavy )

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep TNG Power Clean

(Score is Weight)

Workout

“LITTLE BEAR” (Weight)

EVERY :30 x 15 MINUTES

2 Power Clean (185/135)|(135/95)

(Score is Weight)

Monday

CrossFit Resurgence, Resurgence Strength North – NCCOMPETE

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A. CONDITIONING

Metcon (AMRAP – Reps)

EMOM x 9 MINUTES

MIN 1 – 12 Alt. Pistols

MIN 2 – 12/10 Cal Bike

MIN 3 – :40 Max HSPU

(Score is Lowest Reps)
Goal: This week is all about building confidence and continuing to get your body used to a Friday performance. In today’s EMOM, the goal is to practice the skills while under some light fatigue. This is not meant to be a full-on workout.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2:00 Bike

Into…

2 ROUNDS

8 Scap Pull-Ups

6 Alternating Cossack Squats

4 BB Sumo Good Morning

Extended Warm-up

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – TNG Sumo Deadlifts*

MIN 2 – 3 Strict C2B Pull-Ups + 6 Kip Swings

*MIN 1 – 8 Reps

MIN 3 – 6 Reps

MIN 5 – 4 Reps

MIN 7 – 4 Reps

MIN 9 – 4 Reps

*Building from Light to Moderate-Heavy.

(No Measure)

Workout

Metcon (Time)

FOR TIME

50/40 Cal Bike

Immediately into…

10-15-20

Chest to Bar Pull-Ups

Sumo Deadlift High Pull (115/75)|(75/55)*

Immediately Into…

50/40 Cal Bike

*Optional increase to (135/95)|(95/65)

(Score is Time)

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

C. STRENGTH / GYMNASTICS

Clean (Heavy 1-Rep)

1. ON A 10:00 RUNNING CLOCK…

Build to a Heavy Clean*

*Power or Squat, athlete choice

(Score is Weight)

Snatch (Heavy 1-Rep)

2. ON A 10:00 RUNNING CLOCK…

Build to a Heavy Snatch*

*Power or Squat, athlete choice

(Score is Weight)

Goal: Theme of the week is confidence…for the heavy singles, make sure they remain clean and crisp. We’ve practiced building on a short clock plenty but undoubtedly it will come up in the Open. Today, build quickly and with confidence. Do not panic, do not rush. Have your three lifts in mind before your start…safe, plus but I got this, gamble.