CrossFit Resurgence, Resurgence Strength North – In-Person WOD
Warm-up
200m run
then 3 rounds
20 band pull aparts
10 shoulder taps in push up position
10 glute bridges
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
*If you’ve been sticking with this one each week, keep trying to go heavier each week 🙂
2.) Banded Face Pulls (Rear Delts)
– 3 sets of 15-20 reps.
– Rest 60sec. Between Sets
https://www.youtube.com/watch?v=43P-I43uzRw
3.) Barbell Ab Rollouts
– 3 sets of 10-12 reps.
– Rest 60sec. Between Sets
https://www.youtube.com/watch?v=WTJEESE8Hhg
4.) Weight Bench Dips
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets
https://www.youtube.com/watch?v=JrHc1FBtVvM
5.) 3 Point Landmine Row
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets
https://www.youtube.com/watch?v=Xe9qTmZ_dMI
*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)
15min. to get as far as possible…
1-2-3-4-5-6-7-8-9-10
Devil Press 45/30s
200m Run
Essentially, there is a 200m run after EVERY set of Devil Presses.
There’s 10 total 200m Runs. However, with 15min as a time cap today, I don’t think anyone will finish this…
Prove me wrong ??