Wednesday

CrossFit Resurgence, Resurgence Strength North – Foundations

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Warm-up

3 rounds

15 cal AAB

15 KB swings

25 ft crab walk

25 ft bear crawls

Strength

Squats

4 round of

Goblet squats 5 reps

right into

Hamstring curls with MEDBALL 10 reps

Strength

Metcon

Metcon (Time)

5 Rounds for time

12 Toes to bar (knee ups)

150 ft Farmers carry 35/20

21/15 Cal assault bike

Wednesday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

5 rounds

5 pushups

5 med ball cleans

5 med ball sit ups

Strength

Bench press

Weightlifting

Bench Press

Superset all 3 movements together:

6-8 Barbell Bench Press

8-10 DB Bent Over Rows

8-10 Banded Straight Arm Lat Pull-Downs

Rest 2min. Repeat For 3 Total Working Sets.
DB Bent Over Rows:

https://www.youtube.com/watch?v=LIGW2GNSm7g

Banded Straight Arm Lat Pull-Downs:

https://www.youtube.com/watch?v=dDhc6emLrck

Metcon

Metcon (Time)

Metcon (Time)

6 Rounds For Time:

6 Deadlifts (225/155lbs.)

6 Wall Balls (20/14lb.)

6 Box Jumps (24/20″)

Immediately into;

5 Rounds For Time:

5 Deadlifts (225/155lbs.)

5 Wall Balls (20/14lb.)

5 Box Jumps (24/20″)

Immediately into;

4 Rounds For Time:

4 Deadlifts (225/155lbs.)

4 Wall Balls (20/14lb.)

4 Box Jumps (24/20″)

RX+ is a 30lb. Wall Ball for Men

RX+ is a 20lb. Wall Ball for Women

Tuesday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

3 rounds

5 burpees

4 air squats

3 inch worm push ups

2 lateral side lunges (each side)

100 single unders

Metcon

Metcon (Weight)

Metcon (Weight)

Every 4min. x 5 Rounds:

400m Run

3 Power Clean & Jerks (Climbing)

Ideally your numbers would look like this (below), but be sure to scale to how you’re feeling today!

Round 1: 40% of 1 Rep Max

Round 2: 50% of 1 Rep Max

Round 3: 60% of 1 Rep Max

Round 4: 70% of 1 Rep Max

Round 5: 80% of 1 Rep Max

B.

Metcon (AMRAP – Reps)

15min. to get as far as possible…

3 Rounds:

15 Toes-To-Bar

5 Devil Press (45/30s)

Immediately into;

3 Rounds:

10 Toes-To-Bar

3 Devil Press (45/30s)

Immediately into;

3 Rounds:

5 Toes-To-Bar

1 Devil Press (45/30s)

Max Double Unders in remaining time…

Can you get to the dubs?!

Score is just the number of double unders you get.

RX+ 50/35s

Devil Press:
https://www.youtube.com/watch?v=_-iCGodEZNo

Monday

CrossFit Resurgence, Resurgence Strength North – Foundations

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Warm-up

Row 500m

Then

3 rounds of

20 mountain climbers

10 V ups

5 push ups (strict)

Strength

New Weightlifting

4 rounds 5 rep super set of

DB Shoulder press

Single arm DB row

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP26:

900m Row

26 Single Dumbbell Alternating Power Snatches (35/20)

26 Burpees Over Dumbbell

Monday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

3 rounds

15 cal on AAB

24 mountain climbers

24 jumping jacks

Strength

Back squat

Build to a 2-3 rep max

once reaching that max

rest for 3 minutes.

Drop weight so you can get 20 rep straight no breaks.
Weightlifting

Today starts day 1 of the 20 rep squat program! This will repeat every Monday for the next 6 weeks. Here’s the details:

1.) Everyone must hit a 2-3 rep max back squat FIRST. This will help the weight feel lighter and give you the best chances of hitting your numbers for the day. It doesn’t matter if you hit an all time personal best here. Its main purpose is just to help you lift more for the 20 rep.

2.) As soon as you finish #1, you will rest a few minutes and get ready to hit your 20 rep max. YOU ONLY GET 1 SHOT AT IT and it’s only 1 set for the day. The weight you choose will most likely be between 40-60% of your 1 Rep max. The first time you ever try it, is always tough on what to pick for your weight, but I always suggest going on

heavier side of your guess than the lighter side. Most peoples first day is usually too easy. This needs to have you literally shaking after 13-14 reps. And you should feel like you’re going to fail at reps 17-20.

3.) Every Monday, you will add 5-10lbs. to whatever you did the previous week. Even if it was the hardest thing you’ve ever done. You MUST add EVERY WEEK. If you failed the previous week, then you know you can opt to try again or add weight anyway if you were just having an off day.

4.) Let’s F***ing GOOOOO!

Metcon

Metcon (Time)

Metcon (Time)

For Time:

10 Pull-Ups

20 Cal Assault Bike

10 Pull-Ups

30 Overhead Squats (45/35lb bar)

20 Cal Assault Bike

10 Pull-Ups

40 Sit-Ups

30 Overhead Squats (45/35lb bar)

20 Cal Assault Bike

10 Pull-Ups

50 Push-Ups

40 Sit-Ups

30 Overhead Squats (45/35lb bar)

20 Cal Assault Bike

10 Pull-Ups
Mini “accumulator” workout. Each section adds a new movement and there are NO rest between sections. Can you finish this whole thing in 15min or less!?