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.