Wednesday

CrossFit Resurgence – NCGO

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Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

12 Jumping Jacks

12 Lunges

12 Glute Bridge-Ups

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Reps)

EMOM x 6 MINUTES

MIN 1 – :50 Slow Deadbugs

MIN 2.- :50 Diamond Push-Ups

(Score is Total Reps)

Full-Body Sweat Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

10 DB Quad Crawl

10 Alt DB Snatches

1:00 Double Unders

-Rest 2:00-

AMRAP x 8 MINUTES

10 DB Quad Crawl

20 Russian Twists

1:00 Cardio Choice

(Score is Rounds + Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

5 SETS (:20 ON/ :10 OFF)

MVMT 1 – DB Hammer Curls

MVMT 2 – DB Seesaw Upright Rows

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!

Wednesday

CrossFit Resurgence – NCCOMPETE

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A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning – Just get after the NCMETCON Baselines and tests for 5-Rep efforts!

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

8 Bootstrappers

10 Alt Groiners

12 Alt Cossack Squats

Into…

3 ROUNDS

:30 Bike (EZ pace)

5 Inch Worms + Push-Up

10 Tempo Squats (3111) w/ empty barbell

Workout

“NCMETCON BASELINE II.I (Test)” (Weight)

II.I. ON A 20:00 RUNNING CLOCK…

Build to 3RM Back Squat

(Score is Weight)

“NCMETCON BASELINE II.II (Test)” (AMRAP – Reps)

II.II. AMRAP x 3 MINUTES

Max Burpees

-Rest 3:00-

AMRAP x 3 MINUTES

Max Cal Bike

(Score is Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Quads & IT Band (L/R)

(No Measure)

C. STRENGTH / GYMNASTICS

Power Snatch (Build to Heavy Set of 5 (TNG))

POWER SNATCH

Build to Heavy Set of 5 (TNG)

(Score is Weight)

Clean and Jerk (Build to Heavy Set of 5 (TNG))

POWER CLEAN & JERK

Build to Heavy Set of 5 (TNG)

(Score is Weight)

Warm-up (No Measure)

*We will be building throughout the month in higher reps schemes. Goal here is touch and go with perfect mechanics!

Wednesday

CrossFit Resurgence – In-Person WOD

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Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

20 Up-Downs

10 Empty Barbell Strict Press

:30 OH Barbell Hold

:30 OH Barbell Walk

10 Push-ups

10 Burpees

Strength

Shoulder Press (8-8-8)

8-8-8*

Strict Press

*Start moderate build to moderate-heavy.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

5 SETS*

AMRAP x 2 MINUTES

5 Push Press (115/75)|(75/55)

10 Up-Downs Over Bar

-Rest 1:00 b/t Sets-

*Pick up where you left off each set.

(Score is Rounds + Reps)

Wednesday

CrossFit Resurgence – NCX

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Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

20 Up-Downs

10 Empty Barbell Strict Press

:30 OH Barbell Hold

:30 OH Barbell Walk

10 Push-ups

10 Burpees

Strength

Shoulder Press (8-8-8)

8-8-8*

Strict Press

*Start moderate build to moderate-heavy.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

5 SETS*

AMRAP x 2 MINUTES

5 Push Press (115/75)|(75/55)

10 Up-Downs Over Bar

-Rest 1:00 b/t Sets-

*Pick up where you left off each set.

(Score is Rounds + Reps)

Tuesday

CrossFit Resurgence – NCGO

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Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

10 High Knees

10 DB Deadlift

10 Bent Over Rows

(No Measure)

Push x Pull Strength

Metcon (Weight)

4 SETS ON A 12:00 CLOCK…

15-20 Single DB Strict Press

15-20 Single DB Upright Row

-Rest as Needed b/t sets-

(Score is Weight)

Push x Pull Workout

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – :45 Single DB Push Press

MIN 2 – :45 Single DB Hang Power Clean

-Rest 1:00-

AMRAP x 5 MINUTES

10 Single DB Push Press

10 Single DB Hang Power Clean

(Score is Weight)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!