Friday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

3 rounds

15 cal on AAB

10 scap push ups

15 air squats

10 sit ups

Strength

Deadlift

Today’s Programming

– 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

Deadlift (5×5)

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

Bench Press

Today’s Programming

– 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

Deadlift (5×5)

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

Metcon

Metcon (Time)

Metcon (Time)

For Time :

30 Pull-Ups

30 Cal Assault Bike (Women: 20)

30 Push-Ups

90 Double Unders

20 Pull-Ups

20 Cal Assault Bike (Women: 15)

20 Push-Ups

60 Double Unders

10 Pull-Ups

10 Cal Assault Bike (Women: 7)

10 Push-Ups

30 Double Unders
*RX+ Option is 15/10/5 Muscle Ups instead of pull-ups. Only do this option if you can knock out those reps in 2-3 sets per round.

Time Cap: 18min.

Pull-Up Scale:

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