CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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30 cal on AAB


3 rounds

6 inchworm pushups

25 (red) band pull a-parts

45 sec hold in a squat (below parallel)


Bench Press (Week 3 double progression )

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.


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 (AMRAP – Reps)

3 Rounds:

1min. of Cals on the Assault Bike

1min. of American KB Swings (53/35lb.)

1min. of Box Jumps (20″)

1min. of Sumo Deadlift High Pulls (75/55lbs.)

1min. of Rest
Fight Gone Bad Style! So your goal is to get as many reps as possible at each station! Don’t hold back! It will be over before you know it and you’re going to wish you had gone harder.

Pumped to see the scores on this one today!