Wednesday

CrossFit Resurgence, Resurgence Strength North – Foundations

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Warm-up

Ride 500m on bike or run to orange cone and back

Then,

2 rounds

40 single unders

10 barbellsquats

10 barbell good mornings

10 barbell push press

Strength

Deadlift

Deadlift (Week 1 of 4)

Every 4min. x 4 Rounds:

25/18 Cal Assault Bike

Immediately into;

**Deadlifts

Round 1: 5 at 50% of 1RM

Round 2: 5 at 65% of 1RM

Round 3: 5 at 75% of 1RM

Round 4: Max Unbroken Reps at 85% (shooting for more than 5)

Metcon

Metcon (AMRAP – Rounds)

15min. AMRAP:

10 Wall Balls (20/14lb.)

15 Sit-Ups

30 Double Unders
RX+ is 7 Wall Balls at 30/20

If somehow you make it to 10 rounds before the 15min. mark, you can stop and just record your time.  Not sure if that’s possible or not, but I know theirs some serious sit-up and double under ninjas out there. So maybe you can?

Wednesday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

500 M row

15 good mornings PVC

20 second Sampson stretch hold each leg

10 push ups

5 pull ups

20 squats

10 sit ups

Strength

Bench press

Metcon (Weight)

4 Sets:

8-10 Bench Press

Immediately into;

8-10 Barbell Rows

Immediately into;

10-12 Banded Tricep Push-Downs

Rest 90sec. After Each Set.

Banded Tricep Push-Downs:

https://www.youtube.com/watch?v=o2v3e2YUnVc
*Make your first round more of a warm up weight.

*Add as many bands as needed to the tricep push-down to make the 10-12 reps feel like max effort.

*For scoring, just add your bench weight in here.

Barbell Rows:

https://www.youtube.com/watch?v=yElnUE0j390

Metcon

Metcon (Time)

Metcon (Time)

6 Rounds For Time:

10 Toes-To-Bar

15 Cal Row

20 American KB Swings (53/35lb.)

*12 Calorie row for women
Accessory Work

Extra Credit:

100 Banded Pull-Aparts

https://www.youtube.com/watch?v=LMZiR-z8VYE

Tuesday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

Row 500 M

2 rounds

40 single unders

10 back squats

10 barbell good mornings

10 barbell push press

Strength

Deadlift

Deadlift (Week 1 of 4)

Every 4min. x 4 Rounds:

25/18 Cal Assault Bike

Immediately into;

**Deadlifts

Round 1: 5 at 50% of 1RM

Round 2: 5 at 65% of 1RM

Round 3: 5 at 75% of 1RM

Round 4: Max Unbroken Reps at 85% (shooting for more than 5)

Metcon

Metcon (AMRAP – Rounds)

15min. AMRAP:

10 Wall Balls (20/14lb.)

15 Sit-Ups

30 Double Unders
RX+ is 7 Wall Balls at 30/20

If somehow you make it to 10 rounds before the 15min. mark, you can stop and just record your time.  Not sure if that’s possible or not, but I know theirs some serious sit-up and double under ninjas out there. So maybe you can?

Monday

CrossFit Resurgence, Resurgence Strength North – Foundations

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Warm-up

Strength

Front Squat (build to a heavy set of 3 reps)

increase weight each set.

can swap out back squats or goblet squats if range of motion is short or if other class is using the racks.

superset

with pushups 5×10

if can do 10 easily, increase difficultly by adding weight or by doing deficit pushups.

Metcon

Foundations Day 13 (Time)

4 Rounds:

250m/200m Row

10 DB Thrusters (weight light enough to be UB)

10 Slambslls

-rest 2min after each round-
Take full recovery between rounds. Sprint to finish each round.

Monday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

400 m run

Barbell only

5 DEAD LIFT

5 POWER CLEAN

5 FRONT SQUAT

5 STRICT PRESS

5 PUSH PRESS

5 BACK SQUATS

5 LUNGES PER LEG

5 BEHIND TH ENECK PRESS

5 GOOD MORNING

Strength

PC/FS/SJ

Metcon (Weight)

EMOM x 15min.

2 Power Cleans

2 Front Squats

2 Split Jerks
*Start at a 50-60% effort (not 1RM) and slowly build. You may also stick to one heavy weight the entire time, which for most of you will probably be about 70% of your Clean and Jerk 1RM.

Metcon

Metcon (Time)

Half Murph (Time)

For Time:

800m Run

50 Pull-Ups

100 Push-Ups

150 Air Squats

800m Run
RX+ is with a 20lb. Vest for Guys and a 14lb. Vest for the Ladies.