Tuesday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

Warm-up (No Measure)

2 rounds

250m row

Step ups x 20

Crossbody mountain climbers x 40 total

Single arm DB clean x 12 total

Sit ups x 20

Strength

Back Rack Lunge (Double Progression Week 3)

4-6 Reps on EACH leg

superset with;

10-12 Heavy DB Russian Twists

Rest 2min. Repeat For 3 Total Sets.

*DOUBLE PROGRESSION. See details below.

The goal is to get ALL 3 sets (with the heaviest weight possible) for 6 reps on each leg. Once you can do that, you add 5% to the bar NEXT WEEK. That new load should knock you down to 3 sets at 4-5 reps, but eventually, you will be strong enough to do it for 3 sets of 6 again (might take a week or 2). Then we add another 5% and repeat the process.

Metcon

Metcon (Time)

For Time:

50 Power Cleans 115/75lbs.

Immediately into;

50 Back Squats 115/75lbs.

The catch…

At the top of EVERY minute, complete 4 burpees. Start with burpees.
To be clear, you complete 4 burpees. Then get as many power cleans as possible. As soon as the clock hits 1min, you complete another 4 burpees. Then chip away again. At minute 2, complete 4 more burpees… And so on…

For the back squats, you have to clean it off the floor and put it on you back.

Time CAP: 18min.

RX+ is 135/95lbs.

Tuesday

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)

AMRAP x 8 MINUTES

1:00 Row

5 Inch Worms (No Push-Up)

10 Step Ups

5/5 KB OH Press

Extended Warm-up

Warm-up (No Measure)

3 SETS FOR QUALITY

50’/50′ Filly Walk

15 KB Upright Row (Light)

20 Band Pull-Aparts

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15/10 Cal Row

:30 Plank

15 Up-Down

:30 Plank

15 Box Jumps* (20)

*Step-Down Mandatory

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No additional Strength.

Tuesday

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

7 Push-ups into Max Mountain Climbers or Max Double Unders*

*Athlete Choice for “Max” Rep Movement

(No Measure)

Push x Pull Strength

Metcon (Weight)

5 SETS

ON A 3:00 RUNNING CLOCK…

10 DB Power Cleans

10 DB Push Jerks

1:00 Hollow Body Hold

(Score is Weight)

Push x Pull Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

8 SA DB Power Cleans (R)

8 SA DB Push Jerks (R)

8 Single DB Alt. FR Lunge (R)

50 Mountain Climbers

8 SA DB Power Cleans (L)

8 SA DB Push Jerks (L)

8 Single DB Alt. FR Lunge (L)

(Score is Rounds + Reps)

Tuesday

CrossFit Resurgence, Resurgence Strength North – NCX

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

:30 Bike

10 Deadbugs

10 Bird Dogs

10 Elbow to Instep

30 Mountain Climbers

Extended Warm-up

Warm-up (No Measure)

3 ROUNDS FOR QUALITY

:30 Arms + Body Rowing*

:30 Half Slide Rowing

:30 Full Slide Rowing

1:00 Hollow Hold

*No Leg Involvement

(No Measure)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

500/400m Row

30/20 Cal Bike

30 Sit-Ups

(Score is Time)

Cool Down

Warm-up (No Measure)

2 SETS

:45 Quad Foam Rolling (R)

:45 Quad Foam Rolling (L)

1:00 Saddle Stretch

Into…

2 SETS

:45 Doorway Stretch (R)

:45 Doorway Stretch (L)

1:00 Wall Press

(No Measure)

Tuesday

CrossFit Resurgence, Resurgence Strength North – Crossfit Teens

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Strength

Deadlift (2×10, 2×8, 2×6)

keep weight light, focus on form (library DL)

superset with half kneeling presses 6×6 each arm

Metcon (AMRAP – Reps)

KB FUN

TABATA 8rds (16min) (:20/:10)

-KB Swings (44/35) (35/26)

– Burpee over KB

– Russian Twists

– KB high pull