Wednesday

CrossFit Resurgence, Resurgence Strength North – Foundations

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Warm-up

10 min clock

ROW or AAB 7 min

remaining time max air squats

write down score

Strength

Weightlifting

with a partner 6 rounds superset of

10 DB goblet squats

overhead DB hold while partner completes squats

Metcon

Metcon (Time)

Teams of 2

3 Rounds For Time:

250 Meter Row + 3 Power Cleans

500 Meter Row + 5 Power Cleans

750 Meter Row + 7 Power Cleans

Wednesday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

3 rounds

30 sec bike/row

EB RDL

Scalp pull ups

15 lunges

Metcon

Metcon (Time)

For Time:

Run 1000m

Row 200m

Run 800m

Row 400m

Run 600m

Row 600m

Run 400m

Row 800m

Run 200m

Row 1000m
Accessory Work

Some extra bonus CORE work if you like:

8 Rounds:

20sec. of Russian DB Twists (35/20lb.)

10sec. Rest

Russian Twists:

https://www.youtube.com/watch?v=N5j0NbJvH4o

Tuesday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

3 rounds

30 single unders

EB thrusters

Box step ups

20 sec plank

Strength

Superset the 2 movements below.

– Rest 2-3min. between sets

Push Jerk

Your goal is to try and lift 2.5-5% more weight than last week.

Weighted Pull-ups (5×5)

Your goal is to try and lift 2.5-5% more weight than last week.

Metcon

Metcon (Time)

Metcon (Time)

3 Rounds For Time:

30 Wall Balls (20/14lbs.)

30 Box Jumps (20″)

30 Barbell Push Press (75/55lbs.)
This is going to be the fastest metcon we’ve done in a while. Hit it HARD and let’s see some fast times on the board 🙂

Accessory Work

Optional Bonus Work:

1.) 3 Sets of 12-15 DB Rear Delts

Rest 60sec. between sets.

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

2.) 3 Sets of 12-15 DB Front or Lateral Raises

Rest 60sec. between sets.

Monday

CrossFit Resurgence, Resurgence Strength North – Foundations

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Warm-up

12 min EMOM

45 sec of work 15 sec rest

DB Dead bugs

Sampson stretch

Iron cross

Scorpion

Strength

Weightlifting

Weightlifting

3 Supersets:

10-12 Incline DB Bench Press

10-12 Incline DB Seal Rows

Rest 2min. Repeat For 3 Total Working Sets.

Metcon

Metcon (AMRAP – Rounds)

5 Rounds x AMRAP 3:

4 Devil’s Press (35’s/25’s)

6 Toes to Bar

24 Double Unders

Rest 1 Minute Between Rounds

Monday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

3 rounds

1 min easy row/bike(first min easy, pick up pace Rounds 2 and 3)

10 glute bridges

10 air squats

10 Kip swings(small, big, knees to elbow)

Strength

– Superset the 2 movements below.

– Rest 2-3min. between sets

Front Squat (5 x 5)

Your goal is to try and lift 2.5-5% more weight than last week.

Power Clean (5 x 3)

Your goal is to lift more than last week, but don’t go over about 90% effort. Keep good quality reps priority. Hitting higher percentages on the squat is what’s most important today!

Front Squat (5×5)

Your goal is to try and lift 2.5-5% more weight than last week.

Power Clean (5×3)

Your goal is to lift more than last week, but don’t go over about 90% effort. Keep good quality reps priority. Hitting higher percentages on the squat is what’s most important today!

Metcon

Metcon (AMRAP – Reps)

Metcon (AMRAP – Reps)

3min. AMRAP:

8 Barbell Hang Cleans (95/65lbs.)

8 Barbell Front Squats

3min.

8 Cal Assault Bike

8 Sumo Deadlift High Pulls (95/65lbs.)

3min. AMRAP:

8 Barbell Hang Cleans (95/65lbs.)

8 Barbell Front Squats

3min.

8 Cal Assault Bike

8 Sumo Deadlift High Pulls (95/65lbs.)

REST 1MIN. AFTER EVERY AMRAP

*Ladies only have to do 6 cals
This is much harder than it looks! Get ready to really dig deep today 🙂

Sumo Deadlift High Pulls:

https://www.youtube.com/watch?v=gh55vVlwlQg