Tuesday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

3 rounds

250 row

10 KB bicep culs

10 alt single arm KB strict press

Strength

Power Snatch

Power Snatch

Every 2:30min. x 6 Rounds:

250m Row

3 Power Snatch (climbing)

*Try and start at 135/85 and build up to a max effort.

*Shoot for “touch n go” reps.

*Complete the row at about 80-90% effort each time. Everyone should be done with the row in 1min. or less

*Bodybuilding style would be muscle snatches 🙂

Metcon

Metcon (Time)

Metcon

John Stephens (Time)

For Time:

30-20-10

American KB Swings 53/35

15 Pull-Ups

30 Double Unders

immediately into;

10-20-30

American KB Swings 53/35

15 Handstand Push-Ups

30 Double Unders

*Time CAP: 15min.

*RX+ Strict HSPU’s

Monday January 31st

CrossFit Resurgence, Resurgence Strength North – Crossfit Teens

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Warm-up

Warm-up (No Measure)

Static/Dynamic Stretching x5-10:00

Barbell warm up x2 Rounds

5 Deadlift

5 Shoulder shrugs

5 High pulls

5 Hang Cleans

5 Strict Press

5 Push Jerk

Strength

Clean and Jerk (5×5 )

WEEK 4/6: adding 2-5% of what you hit last week!

*BETWEEN SETS*

1:00 plank

Metcon

Metcon (No Measure)

E2MOM x 10 rounds (20:00 total)

Every 2minutes perform the following:

5 Pull ups

10 Push ups

15 Air squats

20 Jumping Jacks

Monday

CrossFit Resurgence, Resurgence Strength North – Foundations

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Warm-up

3 rounds

25 cal on bike

12 air squats

12 band pull aparts

Strength

4 rounds

6 BB Front squats

10 alt curtsy reverse lunge

Metcon

Metcon (Time)

PART 1: BARBELL COMPLEX

Build to A Heavy 1 Power Clean + 1 Front Squat + 1 Push Jerk

*Score = Heaviest Load

PART 2: “DISGRACE”

3 Rounds For Time:

10 Squat Cleans (95/65)

10 Push Jerks (95/65)

Monday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

3 rounds

15 cal on bike

20 band pull aparts

20 alt shoulder taps

5 push ups

Strength

Back squats

Back Squat (Double Progression Week 1 )

6-8 Reps

superset with;

12-15 Hanging Weighted Knee Raises

Rest 2min. Repeat For 3 Total Sets.

Metcon

Metcon (AMRAP – Reps)

Metcon (AMRAP – Reps)

2min. AMRAP:

10/7 Cal on the Assault Bike

10 Toes-To-Bar

Max Front Squats 185/135

Rest 90sec. Repeat x 5 Rounds
RX+ can be anything over 185/135. Some of you can probably do 205/145+. Throw your weight in the comments and let’s see what you can do.

These are short bursts for a reason! Go hard and Let’s go!

Friday

CrossFit Resurgence, Resurgence Strength North – Foundations

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Warm-up

4 rounds or 10min

15cal AAB

10 wall balls

10 wall ball thrusters

Strength

4 rounds

6-8 BB strict press

8 DB bent over rows

Metcon

Metcon (Time)

For Time:

21 Power Cleans (95/65)

40/30 Calorie Echo Bike

21 Power Cleans (95/65)

[Kilos = 43/29]

[On the 8:00]

For Time:

15 Power Cleans (115/85)

40/30 Calorie Echo Bike

15 Power Cleans (115/85)

[Kilos = 52/38]

[On the 16:00]

For Time:

9 Power Cleans (135/95)

40/30 Calorie Echo Bike

9 Power Cleans (135/95)