Friday

CrossFit Resurgence, Resurgence Strength North – Foundations

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Warm-up

Row 500 m

then 3 rounds

10 scap pull ups

10 barbell hang cleans

Strength

Partner strength

4 rounds

10 Bench press

max push ups (strict)

Metcon

Metcon (Time)

Teams of 2

3 Rounds For Time:

1,000 Meter Row (Together) no athlete continues until team has completed row then

30 Burpee Strict Chest to Bar Pull Ups (Partition However)

50 Hang Power Cleans (155/105) (Partition However)

[Time Cap: 35 Minutes]

Friday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

10 min warm up

7min of max cal on AAB

3 min of max air squats

record score repeat in 2 weeks.

Strength

Bench Press (5×5)

Day 1 of this program starts on 11/8!

– Please go back to 11/8 to see the specific details on this cycle!

– ALL new athletes should start on DAY 1

Bench Press (5×5)

Day 1 of this program starts on 11/8!

– Please go back to 11/8 to see the specific details on this cycle!

– ALL new athletes should start on DAY 1

Deadlift (5×5)

Metcon

Metcon (Time)

Metcon (Time)

Complete 250 Reps in any rep scheme or order you like using only these 3 movements:

Assault Bike Calories

Pull-Ups

Wall Balls (20/14lbs.)
All I want is 50 reps of each movement. After that, you can do whatever you want. Even if you just stay on the bike the whole time. Whatever sounds the most fun to you today!

Put your strategy in the comments with your time!

Time CAP: 18min.

Thursday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

7 min of work

100m row

10 KB goblet squats

10 up/downs (no pushup burpees)

Strength

weightlifting

– Superset the 2 movements below.

– Rest 2-3min. between sets

Back Squat (5×5)

Hang Power Clean (5×2)
Hit this at 80-90% effort today for all sets. You can drop between reps or just hang onto it. No matter what you do, just make form a priority, and really sweep that bar into the hips and get good lifts in. You should be able to lift more from the hang than from the floor.

Back Squat (5×5)

Hang Power Clean (5×2)

Metcon

Metcon (AMRAP – Reps)

Metcon (AMRAP – Reps)

4 Rounds:

1min. of Max Barbell Overhead Squats (45/35lbs.)

1min. of Max American KB Swings (53/35lb.)

1min. of Box Jumps (24/20″)

1min. of Rest
This is one of the “looks really easy on paper” kind of workouts. Try to really rack up some reps each minute. Then, after the first round, your goal is to just try and hang onto those numbers for the rest of the workout.

Wednesday

CrossFit Resurgence, Resurgence Strength North – Foundations

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Warm-up

10 min tim ecap

5 rounds

10 DB hang cleans

7 up/downs

3 banded ring dips

Strength

4 ROUNDS

8 DB deadlifts

8 DB Bulgerian split squats

Metcon

Metcon (AMRAP – Rounds)

3 Rounds:

15 Double Dumbbell Squats

15 Double Dumbbell Shoulder to Overhead

400 Meter Double Dumbbell Farmer’s Carry

3 Rounds:

45 Air Squats

15 Double Dumbbell Shoulder to Overhead

400 Meter Double Dumbbell Farmer’s Carry

Dumbbells: (35’s/20’s)