Saturday

CrossFit Resurgence, Resurgence Strength North – NCX

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Warm-up

Warm-up (No Measure)

2 ROUNDS

5 DB Deficit Push-Ups

10 Arm Haulers

5 Strict Burpees

10 Hollow Rocks

Into …

2 ROUNDS

5 Kip Swings

10 Burpees

5 KB “Hip Pops”

10 Alt. Curtsy Squats

Strength

Metcon (No Measure)

3 SETS*

2 Jumping Kipping C2B

2 Big Kip Swings

3 x 2-for-1 C2B

*Rest between movements as needed.

-Rest As Needed b/t Sets-

Into…

3 SETS FOR QUALITY

5-7 Kipping Chest to Bars

-Rest As Needed b/t Sets-

(No Measure)

Workout

THE LATMAN RISES (Time)

FOR TIME

5-7-9-11-13-15-17

Russian KB Swings (70/53)|(53/35)

Pull-Ups*

Burpees

*C2B Optional.

(Score is Time)

KG KB: (32/24)|(24/16)

Partner Workout Option

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

AMRAP x 16 MINUTES*

5-7-9-11-13-15-17

Russian KB Swings (70/53)|(53/35)

Pull-Ups**

*P1 works on round of 5s while P2 completes Max Burpees. Once P1 is done P2 begins on their round of 5’s and P1 completes Max Burpees. Keep one running Burpee number for the team. Athletes will complete all reps in this fashion until they finish the 17s. If there is still time left they will start back at the beginning.

**C2B Optional.

(Score is Total Burpees)

KG KB: (32/24)|(24/16)

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Saturday

CrossFit Resurgence, Resurgence Strength North – NCGO

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Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

12 Air Squats + Max Plank Hold

(No Measure)

Saturday Squats

Metcon (Weight)

EMOM x 9 MINUTES

MIN 1 – Slow DB Goblet Squats (Heels Elevated)

MIN 2 – Fast DB Goblet Squats (Normal)

MIN 3 – :45 Squat Hold

(Score is Load)

Full-Body Workout

Metcon (AMRAP – Reps)

5 SETS FOR MAX REPS

1:00 – Air Squats

1:00 – DB Wide Stance DB Russian Swing

1:00 – Double Unders

1:00 – DB “Double Squat” Thrusters*

-Rest 1:00 b/t Sets-

*1 Rep = 2 Squats + 1 Overhead

(Score is Reps)

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Saturday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

Warm-up (No Measure)

2 ROUNDS

5 DB Deficit Push-Ups

10 Arm Haulers

5 Strict Burpees

10 Hollow Rocks

Into …

2 ROUNDS

5 Kip Swings

10 Burpees

5 KB “Hip Pops”

10 Alt. Curtsy Squats

Strength

Metcon (No Measure)

3 SETS*

2 Jumping Kipping C2B

2 Big Kip Swings

3 x 2-for-1 C2B

*Rest between movements as needed.

-Rest As Needed b/t Sets-

Into…

3 SETS FOR QUALITY

5-7 Kipping Chest to Bars

-Rest As Needed b/t Sets-

(No Measure)

Workout

THE LATMAN RISES (Time)

FOR TIME

5-7-9-11-13-15-17

Russian KB Swings (70/53)|(53/35)

Pull-Ups*

Burpees

*C2B Optional.

(Score is Time)

KG KB: (32/24)|(24/16)

Partner Workout Option

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

AMRAP x 16 MINUTES*

5-7-9-11-13-15-17

Russian KB Swings (70/53)|(53/35)

Pull-Ups**

*P1 works on round of 5s while P2 completes Max Burpees. Once P1 is done P2 begins on their round of 5’s and P1 completes Max Burpees. Keep one running Burpee number for the team. Athletes will complete all reps in this fashion until they finish the 17s. If there is still time left they will start back at the beginning.

**C2B Optional.

(Score is Total Burpees)

KG KB: (32/24)|(24/16)

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Saturday

CrossFit Resurgence, Resurgence Strength North – NCCOMPETE

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A. CONDITIONING

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

Running Warm-Up…

3 SETS

:15 Butt Kickers

:15 High Knees

:15 Jumping Jacks

:15 Tuck Jumps

-:30 Rest b/t Sets-

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Strict Ring Muscle-Ups*

STRICT RMU OPTION 1: Strict Negative Ring Muscle-Ups

STRICT RMU OPTION 2: False Grip Strict Ring Pull-Up

STRICT RMU OPTION 3: False Grip Ring Row

(No Measure)

Workout

Metcon (Time)

FOR TIME

1 Mile Run

10 Ring Muscle-Ups

70 Box Jumps (24/20)

10 Ring Muscle-Ups

1 Mile Run

(Score is Time)

RMU OPTION 1: Jumping Ring Muscle-Ups

RMU OPTION 2: Chest to Bar Pull-Ups

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

1 Mile Run

20 Ring Muscle-Ups**

140 Box Jumps (24/20)

20 Ring Muscle-Ups

1 Mile Run

*Partners run both miles together. In the other movements, P1 works while P2 holds kettlebells or dumbbells (athlete choice) in a farmers hold. Weights must be held for reps to be performed. Switch as needed.

**Teams have option for 40 Burpee Pull-Ups instead of Muscle-Ups

(Score is Time)

RMU OPTION 1: Jumping Ring Muscle-Ups

RMU OPTION 2: Chest to Bar Pull-Ups

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

2-3 SETS

1:00 Double KB Front Rack Hold (Athlete Choice)

20 Band Pull-Aparts

20/20 Banded Wood Chop (L/R)

20 Slow Deadbugs

1:00 Weighted Tuck Hold*

*Hold KB with arms extended over chest.

-EZ Bike 3:00 b/t Sets-

(No Measure)
GOAL: A little FBB session to wrap up the week. We will continue to sprinkle in accessory, bodybuilding, and FBB work through the year but will not see them as much as we’ve seen in April. The goal of these is to of course build strength and confidence but also give you exposure to new movements and positions. The Double KB FR hold is one of my FAVORITE movements in terms of developing the upper back and shoulders. I like to pair it with the Band Pull-Apart to the shoulder back open; however, holding the KB in the front rack will help you in your front racked lifts, building the smaller stabilizing muscles of the upper back and shoulders, and also give you one of the best midline workouts EVER. Have fun with this one. Flow.”

Friday

CrossFit Resurgence, Resurgence Strength North – NCGO

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Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

10 DB Bent Over Rows

8 Lateral Jumps Over DB

3/3 Single DB Deadlift

(No Measure)

Full-Body Strength

Metcon (No Measure)

3 SETS ON A 12:00 CLOCK…

15 Slow DB Good Mornings

7/7 Single DB Around the Worlds*

1:00 Bear Crawl Hold**

*Start with DB in Goblet Hold and rotate it around head slowly in single direction until return to Goblet Hold. Each full rotation is 1 Rep.

**Also referenced as Quad Crawl Hold

(No Measure)

Full-Body Sprint Workout

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – :50 Alt DB Hang Snatch

MIN 2 – Moderate Cardio Push

-Rest :30-

EMOM x 4 MINUTES

MIN 1 – :50 Single DB Alt. Up-Down

MIN 2 – Hard Cardio Push

-Rest :30-

EMOM x 2 MINUTES

MIN 1 – :50 DB Slides

MIN 2 – Max Effort Cardio Push

(No Measure)

Finisher

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – :45 Heel Taps Over DB

MIN 2 – :45 Slow Hollow Rocks

*Hold DB at the waist by both heads

(No Measure)

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