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.