CrossFit Resurgence – In-Person WOD

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Warm-up (No Measure)

200 m Run first then…

Coach led Running Drills:

Down and back (about 50 ft) of:

High knees

Butt Kickers

Slow walking lunges

Inch worms

Sprint to half way (25ft) then jog rest of way

Grape vine- switch direction coming back

etc…. Anything you as the coach wants to add… have fun with it!


2 rounds of movements in the WOD

5 KB swings

5 Pull ups

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Goal: <12 minutes
Time Cap: 16 minutes

NOTES: We will do this first in class, and this will be the first week of “Fridays are for the Girls”.

Basically, each week we will do one of the Girl workouts, and we will eventually repeat to compare times, so have everyone enter their times.

Helen is great because it’s pretty much doable by everyone. Runs should be ok, everyone is used to KB swings and pullups at this point.

KB Swings should be American for Rx, but can be scaled to Russian if needed.

Pullups should be scaled to jumping pull ups or ring rows, as this is a quick moving workout! Banded take too long to get into and out of, so try to avoid using bands.

Post-“Helen” Accessory Work (4x(5,5,12,12))


4 Rounds (Not For Time):

5 Strict Chin-Ups (palms facing you)

5 Strict Ring Dips

12 Barbell Curls (wide grip)

12 Barbell Skull-crushers (close grip)

* Rest 1-2 minutes between rounds

NOTES: After the Girl WOD, this is meant to be controlled movement thats easier on the joints.

Chin-ups and dips should be slow, controlled, and more of time under tension than just running through the motions. For both of these, we can use bands to make them a little easier for you to do, or add a specific tempo to the movement if you can already do these.

Barbell curls should be wider grip than normal, with a quick contraction (pulling the bar up) and slow return to the bottom. After the pullups in the WOD, this should help improve some blood-flow to the tendons and prevent elbow issues.

Skull-crushers should have a spotter just to be safe. You can use an EZ-bar, but try to use a straight bar with lighter weight. Elbows should stay in a fixed position, with just the forearms moving.


CrossFit Resurgence – In-Person WOD

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Warm-up (No Measure)

2 min bike


2 rounds:

10 Ab mat situps

10 Wallballs

10 Ring Rows

10 EB Strict Press

10 Second EB Hold Overhead

Rope Climb Skill Work (EMOM)

EMOM 15 (Alternate):

1 Rope Climb (Levels below)

15 Tuck-Ups

20 Sec Handstand Hold

NOTES: Alternate between the three.

Rope Climb Levels: L1- 2 Rope Pulls, L2- 1 Rope Climb as high as possible, L3- 1 Legless rope climbs.

Handstand hold can be against the wall, or on knees on top of a box with hands on floor, or two dumbbells overhead, seated on the ground with legs straight out in front of you.

Metcon (AMRAP – Rounds and Reps)


12/10 Calories on Bike

12 Box Jumps (24/20)

12 Medball Cleans (20/14)

Goal: 5-6 Rounds

NOTES: This is a longer WOD, designed to be either fast-paced for people who aren’t in every day, OR can be slower and low intensity as an “active rest” day.

Box Jumps should be nice and controlled, standing all the way up at the top.

Med-ball cleans should focus on good hip drive, and moving around the ball. These should also be squat cleans, and they will burn!! Try to get through all 12 without dropping the ball.


CrossFit Resurgence – In-Person WOD

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Warm-up (No Measure)

200 m jog



5 Burpees to a plate

5 Plate Ground to OH

5 empty bar Front Squats

*This is at a nice and easy pace, just keep moving for full 6 min

Tempo Front Squat (3 – 3 – 3 – 3 – 3)

Tempo Front Squat

5 x 3

1-2-X-1 Tempo

Rest at least 2 min between sets

NOTES: The tempo is the important part, working on time under tension. This will help us build some strength and endurance for the legs and core, as well as working on better control at the bottom of the squat/clean.

This tempo is 1 second down – 2 second hold at bottom – explode up – 1 second hold at top.

Weight should be fairly light to stay focused on the pause, and being able to explode out of the bottom. The bottom should be more “”ass-to-grass”” than hovering at parallel. Keep the core as tight as possible!

Warmup to a good weight for three, then keep at that weight for all 5 sets. Probably won’t be more than 60-65% of most recent max.

Make sure that you are counting full seconds for the pause on the clock.

Metcon (AMRAP – Rounds and Reps)

Death by..

Thrusters (95/65)

Min 1: 1 thruster

Min 2: 2 thrusters

Min 3: 3 thrusters


Goal: Get to minute 15 at least

NOTES: This is one of those workouts that starts out feeling like it’s nothing, and gets real quickly.

Thrusters come from the ground each minute, starting with 1, then 2, then 3, etc, until you either can’t get the reps in the minute, or you stop.

The reps do not have to be unbroken! Example, the round of 12 can be 7 and 5, as long as the work is finished within the minute. That being said, staying unbroken is the best option, because you want to rest before the next minute.