Monday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

3 rounds

10 cal on AAB

10 mountain climbers

10 air squats

Strength

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

Front Squat (5×5)

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

Power Clean (5×3)

After going heavy last week, we are going to bring the reps back to 3 and just focus on perfect reps at 65-70% of your 1 rep max. These are usually the percentages where we make the most improvements in our lifting.

Metcon

Metcon (AMRAP – Reps)

Metcon (AMRAP – Reps)

4 Rounds For Max Reps:

1min. of Assault Bike Calories

1min. of Barbell Lunges (front of back rack)

1min. of Toes-To-Bar

1min. of Rest

Try to rack up as many reps as possible at each station. Some goal numbers:

Bike: 15-25 Calories

Lunges: 14-20 Reps

TTB: 15-20 Reps
Men’s RX Weight: 95lbs.

Men’s Advanced Weight: 115lbs.

Women’s RX Weight: 65lbs.

Women’s Advanced Weight: 75lbs.

Accessory Work

Optional Bonus Work:

– Weighted Planks

– 1min. Hold x 1min. Rest

– 3-4 Sets