Friday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

Coaches choce

Metcon

Metcon (Time)

12/31/2022 New Years Eve WOD

45 min AMRAP with a partner

31 Push press 75/55

31 pull ups

31 Snatches 75/55

31 sit ups

31 Toes to bar

31 Box jumps 24/20

31 BB back squats 75/55

31 Double unders

31 Thrusters 75/55

31 Lunges

31 Burpees

Row 365 Meters

Thursday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

1000m ROW

then 4 rounds with empty barbell

5 Deadlifts

5 hang cleans

5 push jerks

5 back squats

Strength

hang : Back Squat

Today’s Programming

– LAST WEEK os this cycle!

– Day 1 // Week 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 // WEEK 1

A.

– Superset the 2 movements below.

– Rest 2-3min. between sets

Back Squat (5×5)

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

Just hitting some heavy singles between sets today on our last week of the 5×5. I would ideally like these to be as heavy as possible without failing any reps. However, if that squat really takes it out of you, then keep it on the lighter side and hit sets of 2.

Hang Power Clean

Today’s Programming

– LAST WEEK os this cycle!

– Day 1 // Week 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 // WEEK 1

– Superset the 2 movements below.

– Rest 2-3min. between sets

Hang Power Clean (5×1)

Just hitting some heavy singles between sets today on our last week of the 5×5. I would ideally like these to be as heavy as possible without failing any reps. However, if that squat really takes it out of you, then keep it on the lighter side and hit sets of 2.

Metcon

Metcon (Time)

Metcon (Time)

3 Rounds For Time:

30 Wall ball (20/14lb.)

30 Barbell Overhead Squat (45/35lb.)

30 Cal Row
RX+ Men: 95lb. Overhead Squat

RX+ Women: 65lb. Overhead Squat

Accessory Work

Optional Accessory work today:

1.) 3 sets of Max Effort Weighted Knee Tucks with a 60sec. rest between each set.

*Shoot for a weight that gets you between 20-25 reps.

2.) 3 sets of 10-12 Barbell Ab Rollouts with a 60sec. rest between each set.

Barbell Ab Rollouts:

https://www.youtube.com/watch?v=WTJEESE8Hhg

Seated Knee Tucks:

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

Wednesday

CrossFit Resurgence, Resurgence Strength North – Foundations

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Warm-up

Coaches choice!!!

Strength

Goblet Squat (5×8)

Tempo. 3 sec down with 1 sec pause at bottom.

Superset

Double db RDL 5×10

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

30 AbMat Sit-ups

300ft. Dumbbell Farmers Carry (50’s/35’s)

Switch After Partner Completes:

600 Meter Run/Row/20 D+B sandbag shuttle runs (blue tape to blue tape on turf)

Wednesday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

Metcon

Metcon (AMRAP – Rounds)

Metcon (AMRAP – Rounds)

5 Rounds:

Min 1) 15/12 Cal Assault Bike

Min 2) 15 SDHP’s (95/65lbs.)

Min 3) 50 Double Unders

Min 4) 200m Run

Min 5) 12-18 DB Box Step Ups (20″)

Min 6) Max Sit-Ups

Min 7) Rest
I want today to be fun, but also a little personal in terms of difficulty. So I am going to throw a few optional choices in here to beef it up.

Pick anywhere between none of them to all of them 🙂

1.) Do 5 muscle ups instead of SDHP’s

2.) 75 Double Unders instead of 50

3.) 200m Ski instead of Row

4.) Max GHD Sit-Ups instead of regular

5.) 10 SDHP with 135/95 instead of 15 at 95/65

*Also, for the DB Step Overs, go as heavy as you can. RX is 50 for men and 35 for ladies, but I think a lot of you can do more 🙂

DB Step-Up Demo:

https://www.youtube.com/watch?v=ZbVE8BlMfEk

Tuesday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

4 rounds or 10 min

100 single unders or 50 dubs

15 air squats

20 mountain climbers

5 Barbell over head press

5 Barbell high pulls

Strength

Push Jerk

Today’s Programming

– LAST WEEK os this cycle!

– Day 1 // Week 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 // WEEK 1

A.

– Superset the 2 movements below.

– Rest 2-3min. between sets

Push Jerk (5×5)

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

Weighted Pull-ups

Today’s Programming

– LAST WEEK os this cycle!

– Day 1 // Week 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 // WEEK 1

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)

25 Rounds:

4 Double DB Snatches (45/30lb.)

4 Burpees

Make sure you can move that weight quickly and efficiently. If not, scale it back a little.

Time CAP: 18min.
Double DB Snatch Demo:

https://www.youtube.com/watch?v=boYB_4a6wbA

Accessory Work

Optional Bonus Work:

1.) 4 Sets of Banded Face-Pulls to FAILURE.

Rest 60sec. between sets.

https://www.youtube.com/watch?v=43P-I43uzRw

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

Rest 60sec. between sets.