Monday

CrossFit Resurgence, Resurgence Strength North – Foundations

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Warm-up

Row 500m

then

5 rounds

7 Barbell High pulls

7 box steps ups

7 Up/Downs

Strength

Back squats

3 round Superset

5 back squats

5 each leg Bulgarian split squats

Metcon

Metcon (Time)

AMRAP 30:

Max Meter Row

Every 5 Minutes [Starting at 0:00]

5 Burpee Strict Pull-Ups

10 Hang Power Snatches (95/65)

15 Box Jump Overs (24″/20″)

Monday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

5 rounds

5 burpees

10 knee raises (rig)

100 single jump ropes

Strength

Back Squat

Back Squat (Week 6 of 6)

Spend about 10min. working up to a HEAVY 2-3 Rep Max.

Then rest up and go for your 20 rep max!

*Be sure to truly hit that 2-3 Rep Max! It helps a TON in making that weight feel LIGHT on your 20 rep. Trust me, it is NEEDED.

Metcon

Metcon (Time)

Metcon (Time)

20 Rounds For Time:

5 Double DB Hang Power Cleans (45/30s)

5 Toes-To-Bar

RX+ Men: 50lb DBs

RX+ Women: 35lb DBs
Double DB Hang Power Cleans:

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

Accessory Work

Optional: (Pick one)

1.) 3 sets of “21 rep” Landmine Sit-Ups

– Rest 60sec. Between Sets

– Use heaviest weight possible with good form.

https://www.youtube.com/watch?v=J99PE_At6hQ

2.) 3 sets of 20-25 Banded Wood Chops per side

– Rest 60sec. Between Sets

https://www.youtube.com/watch?v=DOGrFtf93kk

Sunday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

911 row with RUCK

Metcon

Metcon (Time)

2001 meter Ruck

9 Rounds of:

11 Box Jumps or Step Ups with Ruck

11 Sandbag Thrusters

11 Sandbag over the shoulder

11 Sandbag Power Cleans

11 Ruck Push Ups

11 Ruck Swings

11 toes to bar / ruck V Ups

11 Sandbag Deadlifts

11 Sandbag Push Jerks

Then:

Exfil: 2001 meter Ruck

Friday

CrossFit Resurgence, Resurgence Strength North – Foundations

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Warm-up

TABATA x 2 20 sec of work 10 sec of rest

#1 Push ups

#2 lunges

Strength

5 round superset

6 strict barbell shoulder press

6 KB high pulls

Metcon

Metcon (Time)

100/80 Calorie Row

50 Dumbbell Hang Power Snatches (50/35)

30 Dumbbell-Facing Burpees

Directly Into..

150ft Single Dumbbell Overhead Walking Lunges (50/35)

*Completed in 6x25ft Increments

Friday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

3 rounds

25 cal on AAB

10 push ups

10 DB goblet squats

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:

Time Cap: 18min.

9 Rounds:

4 Alternating DB Snatches (70/50lb.)

4 Toes-To-Bar

7 Rounds:

6 Cal Assault Bike

6 Cal Row

5 Rounds:

8 Alternating DB Snatches (70/50lb.)

8 Toes-To-Bar

3 Rounds:

10 Cal Assault Bike

10 Cal Row
CAN YOU FINISH!?

Accessory Work

Optional Bonus Work:

100 Seated Weighted Knee Tucks

– Even bodyweight here is tough

– If you do add weight, choose between 5 and 10lbs.

– Put a 5min. time cap on it

Movement Demo:

https://www.youtube.com/watch?v=OFiw8ZJHKcg

Back Squat (Squatober New PR)