Tuesday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

2 rounds

1 lap around track

16 lunges

15 air squats

5 dead hang pullups (no kip/strict)

30 second side plank hold L/R

10 strict push ups

Strength

Bench Press (Double Progression Week 2)

BENCH PRESS
6-8 Flat Barbell Bench Press

Superset with;

6-8 Regular Grip Barbell Rows

Rest 2-3min. Repeat For 3 Total Sets.

*Follow the DOUBLE PROGRESSION model for BOTH movements. See details below.

The goal is to get ALL 3 sets (with the heaviest weight possible) for 8 reps. Once you can do that, you add 5% to the bar NEXT WEEK. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.

Example:

NOTE: 3 x 6 x 95 means 3 sets for 6 reps and 95 is the weight used for each set. (for sake of the example)

Week 1 — 3 x 6 x 95lbs

Week 2 — 3 x 7 x 95lbs

Week 3 — 3 x 8 x 95lbs.

Week 4 — DELOAD

Week 5 — 3 x 6 x 100lbs.

Week 6 — 3 x 7 x 100lbs.

Week 7 — 3 x 8 x 100lbs.

and so on….

Metcon

Metcon (Time)

For Time:

100 Double Unders

50 Sit-Ups

25 Hang Power Cleans (95/65lbs.)

80 Double Unders

40 Sit-Ups

20 Hang Power Cleans (115/75lbs.)

60 Double Unders

30 Sit-Ups

15 Hang Power Cleans (135/95lbs.)

40 Double Unders

20 Sit-Ups

10 Hang Power Cleans (155/105lbs.)

20 Double Unders

10 Sit-Ups

5 Hang Power Cleans (185/135lbs.)

Time CAP: 17min.
Ideally, I would like to see everyone finish this. So, if those weights seem too heavy, just scale them back a little OR keep it at 95/65lbs. the whole time.