Friday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

400 m run

3 rounds

5 BB hang cleans

5 BB strict presses

5 BB back squats

Strength

Weightlifting

Strict Press (3-3-2-1-1-1)

Looking for a 1 rep max today to see where everyone is at after this past cycle. I recommend the rep scheme above, but you’re welcome to do whatever you like to hit it. You should be able to hit your max in about 5-6 total sets. So make appropriate jumps.

NO BENDING THOSE KNEES TODAY. It’s STRICT.

Big breathe. Elbows down. DRIVE!

Metcon

Metcon (AMRAP – Rounds and Reps)

Metcon (AMRAP – Rounds and Reps)

7min. AMRAP:

7 Hang Power Cleans 115/75lbs.

7 Front Squats

Rest 3min.

7min. AMRAP:

7 Burpees

7 Push Jerks 115/75lbs.

RX+ is 135/95lbs. for both sections.
Back in the day, I use to do that first section multiple times a month because I loved that combo so much. I would use 135lbs and always shoot for 10 rounds. And when I opened CHALK 2014, it was one of the first workouts I ever programmed. Now, everyone is so much more advanced that we have to add a second part these days… But… For old time sake… Make it rain on part 1 for me?? Who’s got 10+ rounds in them!?

Thursday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

25 cal on AAB

then 4 rounds or 10min

10 leg swings (rig)

10 leg sweeps (rig)

10 scorpions

10 iron crosses

Metcon

Metcon (Time)

“Cardio Thursday”

Metcon (Time)

For Time:

10 Pull-Ups

20 Cal Assault Bike

10 Pull-Ups

30 Sit-Ups

20 Cal Assault Bike

10 Pull-Ups

400m Run

30 Sit-Ups

20 Cal Assault Bike

10 Pull-Ups

50 Russian KB Swing (70/53lb.)

400m Run

30 Sit-Ups

20 Cal Assault Bike

10 Pull-Ups

60 Cal Row

50 Russian KB Swing (70/53lb.)

400m Run

30 Sit-Ups

20 Cal Assault Bike

10 Pull-Ups
No rest between sections! Accumulator style! So a new movement gets added to the list each round. These are always super fun challenges with a great rep scheme that keeps you moving. Can you finish this one in under 35min!?

Wednesday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

4 rounds

100 single jump ropes

10 hand release pushups

20 jumping jacks

20 sit ups

Strength

Deadlift

Deadlift (5-3-2-1-1-1)

Looking for a 1 rep max today to see where everyone is at after this past cycle. I recommend the rep scheme above, but you’re welcome to do whatever you like to hit it. You should be able to hit your max in about 5-6 total sets. So make appropriate jumps.

Metcon

Metcon (AMRAP – Reps)

Metcon (AMRAP – Reps)

18min. to get as far as possible….

5 Rounds:

5 Toes-To-Bar

5 Wall Balls (30/20lb)

Immediately into;

6 Rounds:

6 Toes-To-Bar

6 Front Rack Lunges 95/65lbs.

Immediately into;

7 Rounds:

7 Toes-To-Bar

7 Front Squats 115/75lbs.

Immediately into;

8 Rounds:

8 Toes-To-Bar

8 Back Squats 135/95lbs.

After that max effort Deadlift
After that max effort Deadlift, I wanted something fun with low reps to keep you moving… I also wanted something that complimented our posterior chain and core so each section has a slightly harder squat variation. It’s not really meant to be finished, so don’t worry about that last round of 8s. Just get as far as you can and try to keep a steady pace straight through today.

If you’re not super quick on TTB, then today is a great day to do toes to rings instead 🙂

Tuesday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

4 rounds

10 cal AAB

10 scap push ups

Attempt 15 double unders if you don’t have them otherwise 20 double unders

Strength

Weightlifting

Reverse Grip Bench Press

https://www.youtube.com/watch?v=iKC6YWS4-_g

8-10 Heavy Reps

Immediately into;

1min. of max effort pull-ups

Rest 2min. Repeat For 3 Total Working Sets.

*Do strict if possible.

*Option 2 here is banded lat pulldowns here.

Metcon

Metcon (Time)

Metcon (Time)

For Time:

30 Burpees

30 Double Unders

30 Push-Ups

30 Double Unders

30 Box Jumps 24/20″

30 Double Unders

30 Cal Assault Bike

30 Double Unders

30 Box Jumps 24/20″

30 Double Unders

30 Push-Ups

30 Double Unders

30 Burpees

TIME CAP: 18min.
Best way to remember this is that it’s just 4 movements with double unders in between. Pyramiding in and out 🙂

After that first section, this should feel JUST right on the old chesticles 😉

TIME CAP: 18min.