Thursday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

Strength

Power Clean (Week 7)

After warm up sets complete:

Set 1: 3 reps at 75%

Set 2: 2 reps at 85%

Set 3: 1 reps at 95+%

*Ideally on set 3 here, you are going for a new 1 rep max! If it doesn’t feel like it’s in the cards today, then try 95% for 2.

GO IMMEDIATELY INTO THE FRONT SQUAT BELOW AFTER EACH SET:

Front Squat (Week 7)

After warm up sets complete:

Set 1: 5 reps at 75%

Set 2: 3 reps at 85%

Set 3: New 1 Rep Max Attempt!

rest 2-3min after each super set

Workout

Metcon (Time)

10 Rounds For Time:

3 DOUBLE DB Hang Cleans

4 DOUBLE DB Snatches (From the ground)

5 DOUBLE DB Thrusters

6 DOUBLE DB Push Press
This is a lot harder than it looks! I suggest trying as hard as you can to get each round completely unbroken before you take a rest break. It’s made in this order purposely to flow perfectly from one movement to the next. When you break in the middle of a round, you’ll be doing more work to get back to where you left off.

RX Men Weight: 45s

RX+ Men Weight: 50s

RX Women Weight: 30s

RX+ Women Weight: 35s

Thursday

CrossFit Resurgence, Resurgence Strength North – NCX

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

200m Row

5/5 Staggered Stance PVC Good Mornings

:30 Slow Quad Crawls

10 Cat Cows

5 Inchworms + Down Dog

*After the warm-ups have everyone return their PVC Pipes back and have them grab their barbells to go over the teaching of the Deadlift.

Strength

Deadlift (5-Rep Heavy )

ON A 20:00 RUNNING CLOCK…

Build to a 5-Rep Heavy Deadlift

Week 12 of 12 of current cycle.

(Score is Weight)

Workout

Metcon (3 Rounds for time)

3 SETS

500/400m Row

12 Deadlifts (85% of 5-Rep Deadlift)

-Rest 1:30 b/t Sets-

(Score is Each Set for Time)

Thursday

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

3/3 SA DB Deadlift

3/3 SA DB Upright Row

3 Up-Downs

3 Burpees

(No Measure)

Push x Pull Strength

Metcon (Weight)

4 SETS FOR MAX REPS

1:00 Super Slow DB Deficit Push-Ups*

:30 Single Arm Upright Row (R) / :30 Single Arm Upright Row (L)

-Rest :30 b/t Sets-

*Slow on the way up and the way down

(Score is Load)

Push x Pull Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

10 Burpees

8 DBL DB Deadlift

6 Single DB Goblet Squats

-Rest 1:00-

AMRAP x 7 MINUTES

10 Burpees

8 DBL DB Deadlift

6 Single DB Push Press

(Score is Rounds + Reps)

Wednesday

CrossFit Resurgence, Resurgence Strength North – Foundations

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Warm-up

Strength

DB Bench Press (4×12)

Super set with single arm DB rows and box step ups

DB rows (15 per side)

Superset 4×5 (per arm) single arm DB rows
super set with weighted box step ups x 6/side

Weighted Step-ups (4×6/side)

Weight should be heavy as possible for 6 reps. Step to a box that allows for 90Degree bend in knee.

Workout

Metcon (AMRAP – Reps)

Every 90sec. x 10 Rounds:

200m Run (45sec down and back shuttle run on turf)

Max Rounds of:

3 Push Press (115/75lb.)

3 Burpees
You gotta really move today to get a good score! There is no rest at all unless you stop a little early. And even still it’s going to be short lived…

To be clear…

You have 90sec. to get the run done and then get as many rounds and reps as possible of 3 Push Press and 3 Burpees. At the 90sec. mark, it starts all over again. Then at the 3min. mark, it starts again… And so on… Until the 15min. mark….