Friday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

3 rounds

10 cal on AAB

10 KB double arm arm curls

10 scap pull ups

Strength

Weightlifting

Metcon (No Measure)

20-25min. Flex Friday Lifting Window:

Pick ANY 3 movements below that you like. I am going to list more than 3, but pick based off of what makes you happy today 😉

1.)Barbell Hip Thrusts.

– 3 sets of 6-8 reps.

– Rest 90sec. Between Sets

2.) Partial DB Cleavage Cutters

– 3 sets of 10-12 reps.

– Rest 90sec. Between Sets

https://www.youtube.com/watch?v=V2vuHdd-cIA

3.) DB Bent Over Rows

– 3 sets of 6-8 reps on EACH arm.

– Rest 90sec. Between Sets

4.) Double DB Tricep Extensions

– 3 sets of 6-8 reps.

– Rest 90sec. Between Sets

https://www.youtube.com/watch?v=XRFyTPqBcT4

5.) Standing Barbell Calf Raises:

– 3 sets of 12-15 reps.

– Rest 90sec. Between Sets

https://www.youtube.com/watch?v=G4RJBMAoypw

*GO AS HEAVY AS POSSIBLE for the given sets and reps listed. You should only have about 1-2 reps left in the tank at the end of each set

Metcon

Metcon (AMRAP – Reps)

Metcon (AMRAP – Reps)

Get as far as possible in 15min…

12-11-10-9-8-7-6-5-4-3-2-1

Cal Assault Bike

Pull-Ups

American KB Swings (53/35lb.)

Push Jerks (95/65lb.)

RX+ is 70/53lb. KB and 115/75lb. Push Jerks

Ladies start at 11. Lets see if the boys can catch up 🙂

Friday April 29th

CrossFit Resurgence, Resurgence Strength North – Crossfit Teens

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Strength

Front Squat (5×5)

Between sets: 10 Hollow Rock-Superman

Gymnastic Work

10 minutes to work on 1-2 of the skills:

Kipping Pull ups

Toes to Bar

Handstand holds

Handstand Push ups

Rope climb

Metcon (No Measure)

Pick Your Poison:

1 mile Run

2000m Row

7 minutes of max burpees

Thursday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

3 rounds

100 single unders

10 wall ball cleans

10 hand release push ups

10 air squats

Strength

Power Clean

Weightlifting

This section is a SUPERSET. After you finish your Power Cleans, immediately walk over to your front squat and complete the prescribed reps. Rest 2-3 minutes after each superset.

Power Clean (Week 4 )

After warm up sets complete:

Set 1: 5 reps at 40%

Set 2: 5 reps at 50%

Set 3: 5 reps at 60%

*No touch and go reps. Just singles.

*Lighter weights today, just hitting perfect form today and recharging for another progression wave.

Front Squat

Weightlifting

This section is a SUPERSET. After you finish your Power Cleans, immediately walk over to your front squat and complete the prescribed reps. Rest 2-3 minutes after each superset.

Front Squat (Week 4 )

After warm up sets complete:

Set 1: 5 reps at 40%

Set 2: 5 reps at 50%

Set 3: 5 reps at 60%

Rest 2-3min. After Each Superset

Metcon

Metcon (AMRAP – Reps)

Metcon (AMRAP – Reps)

3min. to get as far as possible…

5-10-15-20

Deadlifts 155/105lbs.

10-15-20-25

Wall Balls (20/14lb.)

15-20-25-30

Box Jumps (20″ for everyone)

Rest 1min.

5min. to get as far as possible…

(Same workout. Start back at the beginning)

Rest 2min.

7min. to FINISH!

(Same workout. Start back at the beginning! Can anyone finish it!?)

To be clear, the first 2 sections are not meant to be finished, so don’t worry about that. Just get as far as possible and rack up those reps for your score.

The workout goes like this…

5 Deadlifts + 10 WB’s + 15 BJ’s

then;

10 Deadlifts + 15 WB’s + 20 BJ’s

… And so on…

Wednesday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

2 rounds

10 PVC pass through

10 PVC around the world both ways

10 leg swings

10 leg sweeps

10 iron crosses

10 scorpions

Metcon

Metcon (AMRAP – Reps)

Metcon (AMRAP – Reps)

“Cardio Wednesday!”

40min. to get as far as possible…

2,000m Row

200 Double Unders

2 Mile Run

1,000m Row

100 Double Unders

1 Mile Run
This is a broken up version of the “Triple 3” workout from the 2018 CrossFit Games. Which was:

3,000m Row

300 Double Unders

3 Mile Run

The average time on that workout was 44min. for men and 50min. for women. So, I broke up it up like this instead and put a 40min. time cap on it to see how far you’d get. I’d say, for most of you, just getting to the 100 double unders on that second round and getting a chunk done, is going to be a great score!

So… I am going to make that the score… The Double Unders.

So the best score you can get today on the whiteboard will be 300 double unders. If you finish that last set of 100 and input a score of 300, then put the time you were at when you got there 🙂 Will be cool to see the times.

Tuesday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

TABATA row

30 sec work

10 sec rest

8 rounds

Then

2 rounds’

10 band pull aparts

10 hanging knee raises

Strength

pu: Push Press

Weightlifting

DELOAD percentages today. REMEMBER to stick with whatever lift you chose on week 1 (“PUSH PRESS” or “PUSH JERK”)

Push Press (Week 4)

After warm up sets complete:

Set 1: 5 reps at 40%

Set 2: 5 reps at 50%

Set 3: 5 reps at 60%

Push Jerk

Weightlifting

DELOAD percentages today. REMEMBER to stick with whatever lift you chose on week 1 (“PUSH PRESS” or “PUSH JERK”)

Push Jerk (Week 4)

After warm up sets complete:

Set 1: 5 reps at 40%

Set 2: 5 reps at 50%

Set 3: 5 reps at 60%

Metcon

Metcon (AMRAP – Reps)

Metcon (AMRAP – Reps)

4 Rounds:

40sec. of Cal Row

20sec. Rest

40sec. of Toes-To-Bar

20sec. Rest

40sec. of Double DB Snatches 45/30s

20sec. Rest

40sec. of Sit-Ups (Feet Anchored)

20sec. Rest
Shoot for MAX REPS at each 40sec. station. When the time is up, you switch to the next station. Do not stay on the same station for all 4 rounds. This is 16 total minutes.

Double DB Snatches:

https://www.youtube.com/watch?v=boYB_4a6wbA

RX+ is 50/35s on the double db snatches. Doesn’t seem like a big jump, but it is 😉