Friday

CrossFit Resurgence, Resurgence Strength North – Foundations

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Warm-up

10 min of

5 push ups

5 burpees

10 mountain climbers

Strength

Weightlifting

Super set of

4 rounds

Trap bar deadlifts 5 reps

Bench press 5 reps

Metcon

Metcon (No Measure)

Buy in:

50/35 Cal on Bike

Then

3 rounds of

15 Deadlifts 135/95

30 double unders 60 single unders

Cash out:

50/35 Calorie Assault bike

Friday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

1000m row

THEN

3 rounds of

5 barbell hang cleans

5 barbell strict press

5 push press

each round complete 3 burpees

Strength

Weightlifting

CHALK Shoulder Complex (3 x 1)

1 Rep is:

2 Strict Press

3 Push Press

4 Split Jerk

Rest 2min. Repeat For 3 Total Working Sets.
Weightlifting

This is a new piece I created to help everyone build some serious overhead strength and skill. While you will be limited by the weight you can strict press, this will help fatigue you just enough to have to use the next movement down the list correctly and efficiently. Each progression should help you lift considerably more weight, so as you fatigue with the same weight, this will be true for sheer reps as well.

Remember these few things:

1.) Strict Press does not allow any dipping at the knee. It’s ALL shoulders.

2.) Push Press does allow a knee dip to drive the bar up , BUT you are not allowed to dip under the bar after that initial dip.

3.) Split Jerks allow a dip at the drive phase AND a dip under the bar. Making this the most skillful movement, but also the one that allows you to lift the most as well.

Metcon

Metcon (Time)

Metcon (Time)

Complete 300 Reps in any rep scheme or order you like using only these 3 movements:

Rowing Calories

Toes-To-Bar

Burpees
Put your strategy in the comments with your score!

Accessory Work

A little extra credit today if you’re up to it!

400 Meter Farmer Carry with (2) Kettlebells

53-70s for men

26-53s for women

Thursday

CrossFit Resurgence, Resurgence Strength North – Crossfit Teens

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Warm-up

500m Row (Time)

Max Effort 500m Row
Row 100m Intervals x5

Make it fast- each faster than your last

Rest :30 between each interval

Strength

Power Clean (5 x 3)

Beginners: take from hang

Experienced: take from floor: can do squat cleans if you want

* focus on form- keep it light/moderate

Bent Over Row (6 x10)

BB or DB

superset with cleans

Workout

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

– 10 Devils press ( RX: 25)

– 8 Knee raises/T2B

-4 side shuffles (D&B =1)

-rest 1 min-

3min AMRAP

– 8 devils press

-6 knee raises/T2B

– 4 side shuffles

-rest 1 min-

1min AMRAP

– MAX devils presses

Thursday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

Strength

Weightlifting

3 Supersets:

3-5 Front Squats (70-80% effort on all sets)

6-8 Barbell Hip Thrust (80-90% effort on all sets)

Rest 2-3min. Between Sets.

*Put Scores Below

*Try not to transition more than 20-30sec. between movements

Front Squat (3×5)

Hip Thrust (3×8)

Barbell Hip Thrust

Shoulders on Bench, barbell in crease of hip.

Metcon

Metcon (AMRAP – Reps)

Metcon (AMRAP – Reps)

3min. AMRAP:

10 American KB Swings (53/35lbs.)

10 Cal Assault Bike

Rest 1min. Repeat For 5 Total Rounds.

Round 1: As written above

Round 2: 10 Air Squats + 10 Cal Bike

Round 3: As written above

Round 4: 10 Air Squats + 10 Cal Bike

Round 5: As written above

Nice little couplet here, with some big attitude. Can you get the same amount of rounds and reps on the last round as your first!?

*Men RX+ is a 70lb. KB

*Women RX+ is a 53lb. KB
For scoring purposes, start where you left off going into the next round.

*Make sure you are alternating between air squats and KB Swings each round 🙂

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