CrossFit Resurgence, Resurgence Strength North – In-Person WOD
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.