Friday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

3 rounds

10 superman holds

10 V-ups

10 jump squats

30 sec jog in place

Strength

Push Jerk (Week 2)

SUPER SET Push Jerk/Weighted

sit-up & Knee raises
Set 1.) 3 Reps at 70%

Set 2.) 3 Reps at 80%

Set 3.) Max Reps at 90% (Goal: more than 3)

SUPERSET with;

10-12 Heavy Weighted Sit-Ups

Or…

10-12 Heavy Hanging Knee Raises

*Try for a little heavier weight than last week!

Rest 2-3min. Between Sets.

Metcon

Metcon (Time)

18min. To Get As Far As Possible…

10 Pull-Ups

20 Cal Assault Bike (15 cals for ladies)

10 Pull-Ups

40 Push-Ups

20 Cal Assault Bike (15 cals for ladies)

10 Pull-Ups

60 Plate Ground To Overhead (45/25lb.)

40 Push-Ups

20 Cal Assault Bike (15 cals for ladies)

10 Pull-Ups

120 Double Unders

60 Plate Ground To Overhead (45/25lb.)

40 Push-Ups

20 Cal Assault Bike (15 cals for ladies)

10 Pull-Ups
This one is not meant to be finished, so don’t worry about that! Let’s see how far you can get!

RX+ is 5 muscle ups instead of pull-ups

Plate Ground To Overhead:

https://www.youtube.com/watch?v=U3x_-pSUvXA

Thursday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

5 ROUNDS

5 kettlebell swings

10 goblet squats

15 kettlebell STO

use 50% KB PR (swinging a #70 use a #35 for warm-up)

Strength

DEFICIT DEADLIFTS (Week 2)

Deficit Deadlift (Week 2)

2″ Deficit (Standing on a 45lb. Plate)

Olympic & Strength SUPERSET:

2 POWER Snatches or Power Cleans (You choose)

Rest about 30sec. and immediately complete;

6-8 Deficit Deadlifts

Rest 2-3min. after each SUPERSET. Repeat For 3 Total Working Sets.

*THIS IS A SUPERSET. Do the Olympic lift, go immediately into the Deadlift, and then rest 2-3min.

*Your goal for each of the 2 lifts is to build to the heaviest weights possible. Next week, we will have a different OLY complex and we will try to add another 5% or more to the that deficit deadlift!

Metcon

Metcon (Time)

20 Rounds For Time:

6 DB Walking Lunges (45/30s)

6 Wall Balls (20/14lb.)

6 Toes-To-Bar

Time CAP: 18min.
These 20+ round workouts with a low rep scheme seem to be everyone’s favorite workout of the week. So I have been trying to keep plugging one in wherever it makes sense for ya’ll! I appreciate all the amazing feedback I’ve been getting lately! Definitely helps me program, knowing what everyone likes. On top of what is necessary that is 😉

Wednesday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

2 rounds

25 ft of BEAR crawls

https://www.youtube.com/watch?v=-JcD5SOqW50

25 ft of CRAB walk

https://www.youtube.com/watch?v=I-3r4cl4ahA

5 inch worms

5 LIZARD lunges

https://www.youtube.com/watch?v=03t_EK_YgyI

Metcon

Metcon (No Measure)

“Cardio Wednesday!”

0-9min…

2 Rounds:

500m Row

400m Run

9-18min…

10 Rounds:

10 Alternating DB Snatches (50/35lbs.)

5 Burpee Box Jumps (20″)

18-27min…

2 Rounds:

500m Row

400m Run

27-35min…

10 Rounds:

10 Barbell Push Press (75/55lbs.)

10 Air Squats
MASH style! Also know as, “a little bit of everything.”

I tried to make the time caps hard enough to where you get about 1-2min. of rest before the next session. Staying on pace will be tough for some and easier for others. So worst case scenario, just stop no matter where you’re at 1min. before the next section. That way you have enough gas in the tank to hit each piece hard. You’re also welcome to keep a slower effort and almost turn it into a 35min nonstop workout. It’s just not as fun that way 😉

Score today is just finishing the sections. So the best score is 4. Put your times in the comments to flex though 😉

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.

Monday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

4 rounds 200 M run or ROW rest 30 sec. between rounds

Then

2 rounds of

15 sit ups

15 push ups

15 air squats

Strength

Back Squat (3×3+)

Weightlifting

Back Squat (Week 3)

Olympic Lifting + Strength SUPERSET:

1 Full Squat Snatch or Squat Clean (You choose)

Rest about 30sec. and immediately go into the squat numbers below:

Set 1.) 5 Reps at 75% of 1RM

Set 2.) 3 Reps at 85% of 1RM

Set 3.) Attempt a NEW 1RM!

Rest 2-3min. Between Supersets.

*Warm up on the olympic lifts and squats together, so that you only have 3 challenging supersets here.

*On the Olympic lift, your goal is to build in weight each set, to the heaviest set possible. Going for 1 Rep Maxes back to back today!

Metcon

Metcon (AMRAP – Reps)

AMRAP
Metcon

Metcon (AMRAP – Reps)

4min. AMRAP:

30 Wall Balls (20/14lb.)

20 American Swings (53/35lb.)

Max Pull-Ups in remaining time…

Rest 1min.

4min. AMRAP:

30 American Swings (53/35lb.)

20 Pull-Ups

Max Wall Balls (20/14lb.) in remaining time…

Rest 1min.

4min. AMRAP:

30 Pull-Ups

20 Wall Balls (20/14lb.)

Max American Swings (53/35lb.) in remaining time…

Rest 1min.

4min. AMRAP:

Choose any rep scheme you like to get the most reps possible. The only rule is that you must use all 3 movements 🙂

Your score is ONLY the max reps you go on the first 3 sections + ALL the reps on that last one 🙂