Sunday

CrossFit Resurgence, Resurgence Strength North – NCX

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Warm-up

Warm-up (No Measure)

As a team, 400m Jog (warm-up pace!)

Immediately into …

2 ROUNDS

30 Single-Unders*

50m High Knees

50m Butt Kickers

1:00 Row

10 Up-Downs**

*Progress to Double-Unders or practice for the 2nd round.

**Progress to Strict Burpees for the 2nd round.

Workout

Metcon (Time)

4 ROUNDS FOR TIME

75 Double Unders

400m Run

25/20 Cal Row

20 Burpees

(Score is Time)

Optional Finisher

Metcon (No Measure)

3 SETS

10 Feet Elevated Ring Row

10 Alt. SA Elevated Push-Ups

1:00 Slow Deadbugs

-Rest as Needed b/t Sets-

(No Measure)

Sunday

CrossFit Resurgence, Resurgence Strength North – NCGO

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Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

8 Bent Over Rows

8 Sit-ups

8 DB Floor Press

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Reps)

3 SETS (:45 ON / :15 OFF)

Bird Dogs

-1:00 Rest-

3 SETS (:45 ON / :15 OFF)

Supermans

(Score is Reps)

Sunday Sweat

Metcon (AMRAP – Reps)

ON A 3:00 RUNNING CLOCK

Max Single DB Burpees

-1:00 Rest-

AMRAP x 15 MINUTES

1:00 Cardio Choice

15 V-ups

15 Box or Chair Dips

30 DB Toe Taps

-1:00 Rest-

ON A 3:00 RUNNING CLOCK

Max Single DB Burpees

(Score is Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

Sunday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

Warm-up (No Measure)

As a team, 400m Jog (warm-up pace!)

Immediately into …

2 ROUNDS

30 Single-Unders*

50m High Knees

50m Butt Kickers

1:00 Row

10 Up-Downs**

*Progress to Double-Unders or practice for the 2nd round.

**Progress to Strict Burpees for the 2nd round.

Workout

Metcon (Time)

4 ROUNDS FOR TIME

75 Double Unders

400m Run

25/20 Cal Row

20 Burpees

(Score is Time)

Optional Finisher

Metcon (No Measure)

3 SETS

10 Feet Elevated Ring Row

10 Alt. SA Elevated Push-Ups

1:00 Slow Deadbugs

-Rest as Needed b/t Sets-

(No Measure)

Saturday

CrossFit Resurgence, Resurgence Strength North – NCCOMPETE

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A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES*

15 Wall Balls (20/14)

75 Double Unders

15 Hand Release Push-Ups

*Every 3:00 including 3,2,1 go…perform 2 “Heavy” Power Cleans. Pick a weight that you can do an automatic single but need to reset for the next rep.

(Score is Rounds + Reps)
Goal: This workout is meant to be a mix of sustainable intensity and heavy lifting. The weight you choose today should be automatic but it should also make you stop and think for every rep. All movements today in the triplet should be done with a quick, controlled pace…little to no rest in the sets or between movements.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

6 Upright Rows

8 Muscle Cleans

10 Bent Over Rows

12 Hollow Rocks

Workout

Metcon (Time)

3 ROUNDS FOR TIME

16 Sit-Ups

12 Hang Power Cleans (115/75)|(75/55)

6 Bar Muscle-Ups

(Score is Time)

-Rest 2:00-

1 ROUND FOR TIME

48 Sit-Ups

36 Hang Power Cleans

12 Bar Muscle-Ups

(Score is Time)

KG BB: (50/35)|(35/25)

BMU Option 1: Jumping Bar Muscle-Up

BMU Option 2: Burpee Jumping Pull-Up

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

6 ROUNDS FOR TIME*

12 Hang Power Cleans (115/75)|(75/55)

6 Bar Muscle-Ups

(Score is Time)

-Rest 2:00-

2 ROUNDS FOR TIME**

36 Hang Power Cleans

12 Bar Muscle-Ups

*Partner 1 performs a full round while Partner 2 performs 16 Sit-Ups. Partner 2 begins the next full round while Partner 1 performs 16 Sit-Ups.

** Partner 1 performs a full round while Partner 2 performs 48 Sit-Ups. Partner 2 begins the next full round while Partner 1 performs 48 Sit-Ups.

(Score is Time)

KG BB: (50/35)|(35/25)

BMU Option 1: Jumping Bar Muscle-Up

BMU Option 2: Burpee Jumping Pull-Up

Optional Finisher

Metcon (AMRAP – Reps)

3 SETS

10 Slow Barbell Curls

Max Unbroken Banded Hammer Curls*

*Must be done immediately after setting the barbell down.

-Rest as needed b/t Sets-

(Score is Reps)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)