Wednesday

CrossFit Resurgence, Resurgence Strength North – Foundations

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Extended Warm-up

2-3 rounds:

200m run

10 PVC passes

10 good mornings

10 air squats

10 hollow rocks

Strength

Back Squat (10-8-6-6-4)

Try to build up in weight to a 4 rep heavy:

10-8-6-6-4 back squats

Superset with 5 pull ups, 8 assisted pull ups or 10 ring rows each round.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

10/8 cal bike (or 200m run)

10 wall balls

30 jump rope

Wednesday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

500m row

Then 3 rounds

10 Air squats

10 alt lunges

10 kipping techniques

Metcon

Metcon (Time)

Cardio Wednesday!”

Metcon (Time)

Finish The Following Rep Scheme For Time:

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Cal Row

Wall Balls (20/14lb.)

Toes-To-Bar

Double DB Hang Cleans (45/30s)

Sit-Ups

DB Lunges (45/30s)

Time CAP: 35min.
Not sure if anyone will actually finish this one, but just incase you do, put that time in!

Complete 15 reps of each movement, then 14 of each, then 13 of each, and so on….

Left + Right on lunges = 2 reps

Double DB Hang Cleans:

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

Tuesday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

400m run

Then 3 rounds

5 BB DL

5 BB Hang cleans

5 BB Push press

Strength

Bench Press

Weightlifting

These 2 movements below are a SUPERSET. After the bench press, go immediately to the barbell row.

– Rest 2min. between sets

– You have 3 total working sets

Goals on this for the next 4 weeks: Complete ALL 3 sets with the heaviest weight you can for 8 reps. On the following week, add 5-10 pounds and try to do it again. You will most likely only get 6 or 7 reps on a few of those sets now. Keep doing that same weight each week until you can get all 3 sets for 8 reps again. Once you do, add another 5-10 pounds and repeat the process. You may only be adding a little bit to the bar here, but that’s all we need to progress!

Flat Barbell Bench Press

3 sets of 6-8 reps

Barbell Row

Barbell Row (Pronated Grip)

https://www.youtube.com/watch?v=yElnUE0j390

3 sets of 6-8 reps

Metcon

Metcon (AMRAP – Rounds and Reps)

Metcon (AMRAP – Rounds and Reps)

Every 90sec. x 10 Rounds:

200m Run

Max Rounds of:

3 Push Press (115/75lb.)

3 Burpees
You gotta really move today to get a good score! There is no rest at all unless you stop a little early. And even still it’s going to be short lived…

To be clear…

You have 90sec. to get the run done and then get as many rounds and reps as possible of 3 Push Press and 3 Burpees. At the 90sec. mark, it starts all over again. Then at the 3min. mark, it starts again… And so on… Until the 15min. mark….

Tuesday May 31st

CrossFit Resurgence, Resurgence Strength North – Crossfit Teens

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Metcon

Metcon (Time)

Crossfit Resurgence Teens

Modified Murph

800m Run

20 Rounds

5 Ring Rows

10 Push ups

15 Air Squats

800m Run

(40:00 time cap)

“Murph” is a classic CrossFit workout known as a Hero WOD. Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.

https://btwb.blog/2021/05/26/memorial-day-murph-who-what-why/

Monday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

Coaches choice!!!!

Metcon

Metcon (Time)

“The MURPH”

1-mile run

100 pull-ups

200 push-ups

300 squats

1-mile run

with #20/#14 weight vest

scaled No vest