Friday

CrossFit Resurgence, Resurgence Strength North – Foundations

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Warm-up

AMRAP 10 min [Team of 2]

Partner 1:

Max Rounds. . .

9 Sit-ups

6 Air Squats

1 Sandbag clean

While Partner 2 completes:

50 Meter Suitcase Carry (Single Dumbbell)

*Switch arms at 25 Meters

Strength

Weightlifting

with a partner 6 rounds superset of

10 DB goblet squats

overhead DB hold while partner completes squats

Metcon

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1:

Double Dumbbell Squats (50’s/35’s)

After Each Round:

1 Rope Climb

50 Meter Dumbbell Farmers Carry

Friday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

10min warm up

150 m row/run

15 KB high pulls

10 scap pull ups

Strength

Chalk Shoulder Complex

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.

Metcon

Metcon (Time)

Metcon (Time)

For Time:

50 Cal Row

40 Russian KB Swings (70/53lb.)

30 Box Jumps (24/20″)

20 Pull-Ups

40 Cal Row

30 Russian KB Swings (70/53lb.)

20 Box Jumps (24/20″)

10 Pull-Ups

30 Cal Row

20 Russian KB Swings (70/53lb.)

10 Box Jumps (24/20″)

5 Pull-Ups
Accessory Work

Optional BONUS Work:

Since we only did 35 pull-ups in the workout, I wanted to put something here with a little more pull-up volume. So I am going to throw an old classic in here.

For Quality:

10-9-8-7-6-5-4-3-2-1

Strict Chin-Ups (Underhand Grip)

Strict Handstand Push-Ups

*Scaled option is kipping

Thursday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

4 rounds

100 single jump ropes

20 air squats

20 reverse lunges

Strength

Front squat

A.

Weightlifting

3 Supersets:

2 Front Squat (80-90% effort on all sets)

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

Rest 2-3min. Between Sets.
Today’s Programming

Still slowly building on these main lifts today! For those of you who are pretty strong in these lifts, your weekly jumps may only be like 2% and that’s totally fine! Just keep trying to add a little more to that bar. Following it all up with a nice classic style AMRAP that we haven’t done in a very long time. Enjoy!

*Put Scores Below

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

*Shooting for 5-10% more weight on the front squats than last week

*Shooting for 5-10% more on the hip thrusts than last week

Front Squat (3 x 2)

Barbell Hip Thrust (3 x 8)

Metcon

Metcon (AMRAP – Reps)

Metcon (AMRAP – Reps)

20min. AMRAP:

5 Power Cleans (135/95lbs.)

10 Wall Balls (20/14lb.)

200m Run

Wednesday

CrossFit Resurgence, Resurgence Strength North – Foundations

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Warm-up

3 rounds

Grab your partner

25 m wheel barrel r/r

25m leap frog

20 MEDBALL tosses squat between each pass

Strength

weightlifting

Grab your partner

5 round superset

10 sandbag deadlifts

10 barbell bicep curls

Metcon

Metcon (AMRAP – Rounds)

10 Rounds:

10 Hang Power Cleans (135/95)

30 Double Unders or 60 single unders

25 cal on AABike or rower

Wednesday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

4 rounds

25 cal on AAB

10 scap push ups

20 mountain climbers

10 squat jumps

Strength

Bench press

Bench Press

3 Supersets:

6-8 Barbell Bench Press

Immediately into;

8-10 Barbell Rows

*Rest 2min. between sets

*Repeat For 3 Total Working Sets.
Barbell Rows:

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

Metcon

Metcon (AMRAP – Reps)

Metcon (AMRAP – Reps)

3min. AMRAP:

10 Alternating DB Snatches (50/35lb.)

10 Push-Ups

Rest 1min. Repeat For 5 Total Rounds.

Round 1: As written above

Round 2: 10 Cal Assault Bike + 30 Double Unders

Round 3: As written above

Round 4: 10 Cal Assault Bike + 30 Double Unders

Round 5: As written above
RX Men is 70lb. DB for 8 Reps

RX Women is 50lb. DB for 8 Reps

*Score is total reps combined from all sections. Gunna be hard to do math today, so I suggest writing your scores down after every section quickly. You can even voice it into your phone pretty fast 😉