Tuesday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

3 rounds

100 single jump ropes

10 KB goblet squats

10 KB Arm curls (both arms)

Strength

Weightlifting

Weightlifting

Metcon (Weight)

20min. EMOM:

Min. 1) 3 Push Jerks (from the floor )

Min. 2) ** Pull of Choice

Pull Options:

1.) 3-5 Muscle Ups

2.) 30-40sec. of Pull-Ups

3.) 2 Rope Climbs or 1 Legless Rope Climb

On the Push Jerk, start around 50-60% effort and keep building. For the record you just have to do 1 clean from the floor and then perform all 3 Push Jerks.

Metcon

Metcon (AMRAP – Reps)

Metcon (AMRAP – Reps)

4 Rounds Straight through… (12min. Total)

40sec. of Max Burpee Box Jumps (24/20″)

20sec. Transition

40sec. of Max American KB Swings (53/35lb.)

20sec. Transition

40sec. of Max Double Unders

20sec. Transition
GO HARD on these 40sec. sections! I know this doesn’t look too bad on paper, but I assure you.. After the first section and with the right amount of effort… This is a great piece!

RX+ is 70/53lb. KB Swings

Monday February 28th

CrossFit Resurgence, Resurgence Strength North – Crossfit Teens

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Strength

Back Squat (5×5)

WEEK 2/6: Adding 5-10lbs from last week

*Between sets: 15-20 weighted sit ups*

Metcon

CrossFit Games Open 22.1 Teens RX (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: 20-lb. dumbbell, 20-in. box

M: 35-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 Teens RX (Ages 14-15) click here

Monday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

300m row

then 3 rounds

10 air squats

10 hand release push ups

5 V ups

Strength

Back Squat

Back Squat (Double Progression Week 5)

6-8 Reps

superset with;

12-15 Weighted DB Sit-Ups

Rest 2min. Repeat For 3 Total Sets.

*DOUBLE PROGRESSION. See details below.

Just like the previous weeks, your goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. So for now, Start where left off from week 3 if you did’t get all 3 sets for 8 or add 5% to your heaviest set thus far.

Example:

NOTE: 3 x 6 x 95 means 3 sets for 6 reps and 95 is the weight used for each set. (for sake of the example)

Week 1 — 3 x 6 x 95lbs

Week 2 — 3 x 7 x 95lbs

Week 3 — 3 x 8 x 95lbs.

Week 4 — DELOAD

Week 5 — 3 x 6 x 100lbs.

Week 6 — 3 x 7 x 100lbs.

Week 7 — 3 x 8 x 100lbs.

and so on….

Metcon

Metcon (AMRAP – Rounds and Reps)

Metcon (AMRAP – Rounds and Reps)

12 minute running clock…

1000m Row “buy in”

then;

Max Rounds of this in remaining time:

21 Wall Balls (20/14lb.)

12 Toes-To-Bar
Just small enough numbers to keep you moving pretty good. If for any reason, these are still hard numbers for you to do consistently for the remaining time, than consider knocking it down to 15 wall balls and 9 ttb. Because my goal is for everyone to get some huge heart rate in today 🙂

Friday

CrossFit Resurgence, Resurgence Strength North – Foundations

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Extended Warm-up

3 min cardio

2-3 rounds:

5 air squats (scale to box)

5 Cossack Squats (each side)

6 bird dog (3 each side)

5 Scapular pull ups (scale to banded)

10 tibialis raise (lean against wall with back, straight legs, lift your toes up, heels stay on ground, closer to wall easier – further harder)

10 calf raise (hands against wall, bend knees, lift your heels up and down)

Strength

Sumo Deadlift (10-8-6-4-2)

SUMO DEADLIFT skill practice

10-8-6-4-2

Superset with 5 on each side pistol squats to box.

Leave 5 min to sumo deadlift high pull skill work!

Metcon

Metcon (Time)

For time:

10-9-8…-1

sumo deadlift high pulls

wall balls

CAP: 15 min

Keep the BB weight very light.

Wednesday

CrossFit Resurgence, Resurgence Strength North – Foundations

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Extended Warm-up

3 min cardio

2 rounds:

10 air squats

10 PVC pass throughs

10 PVC strict press

6 hollow rocks (or dead bugs)

6 scapular push ups

6 Monkey hangs scale to 20s bar hang)

Strength

Push Jerk (6-4-2-2)

PUSH JERK

6-4-2-2

(scale to push press) Go heavier then last week!

Superset with 4 assisted wide grip pull ups followed by 4 assisted close grip chin ups (scale to band, toes on box).

Metcon

Metcon (AMRAP – Reps)

TABATA ( 12 min: 24 rounds of 20s on 10s off) alternating 3 movements:

1. ring rows/jumping pulls ups/banded pull ups

2. push ups/knee push ups

3. air squats