Tuesday

CrossFit Resurgence – NCX

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Warm-up

Warm-up (No Measure)

3 ROUNDS (6 MINUTE CAP)

200m Run

5/5 SA KB Deadlift

5/5 SA Russian KBS

10 Goblet Squats

Strength

Front Squat (7-5-3-7-5-3)

7-5-3-7-5-3

Front Squat

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

30-20-10*

Front Squats (135/95)|(95/65)

Kettlebell Swings (53/35)|(35/26)

*Complete a 400m Run after each full round.

(Score is Time)

Tuesday

CrossFit Resurgence – NCGO

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Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 2 MINUTES

:30 Single Unders

:30 Up-Downs

into…

EMOM x 2 MINUTES

:30 Single Unders

:30 Burpees

(No Measure)

Push x Pull Strength

Metcon (Weight)

5 SETS ON A 15:00 CLOCK

10 Slow DB Forward Raises

10 Slow Arnold Presses

10 Seesaw Bent Over Rows*

*1 Rep of Seesaw Row = L Row + R Row

(Score is Weight)

Push x Pull Workout

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – :50 DB Sumo Deadlift High Pulls

MIN 2 – :50 Alt. DB Rolling Tricep Extensions

MIN 3 – :50 Mountain Climbers

(Score is Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

Tuesday

CrossFit Resurgence – NCCOMPETE

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A. CONDITIONING

Metcon (No Measure)

EMOM x 9 MINUTES

10 Walls Balls + 10 Up-Downs

*Pacing goal this week is 10+10 per minute. Still should finish the EMOM and be ready to handle the long conditioning immediately after.

-Immediately Into-

FOR QUALITY

1 Mile Run

2000m Row

100/80 Cal Bike

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Single Unders

10/10 Single Leg Romanian DL

5/5 DB Strict Press

Into…

2 ROUNDS

:30 High Jump Single Unders

10/10 Single DB Front Rack Lunges

5/5 DB Strict Press

Strength

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1- 8-10 DB Arnold Press

MIN 2- 10-12 Bent Over Row

*Loading should be moderate-heavy or heavy.

(Score is Weight)

Workout

Metcon (Time)

6 ROUNDS FOR TIME

15 Air Squats

10 DB Split Jerk (50/35)|(35/20)

40 Double Unders

-12:00 Hard Cap-

(Score is Time)

C. STRENGTH / GYMNASTICS

Push Press (1. 5-5-3-3-1-1-1)

1. 5-5-3-3-1-1-1

Push Press*

*Start Moderate and Build to Very Heavy

(Score is Weight)

Metcon (No Measure)

2. ON A 10:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…specifically target the upper back, shoulders, and lats

(No Measure)

Tuesday

CrossFit Resurgence – In-Person WOD

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Warm-up

Warm-up (No Measure)

3 ROUNDS (6 MINUTE CAP)

200m Run

5/5 SA KB Deadlift

5/5 SA Russian KBS

10 Goblet Squats

Strength

Front Squat (7-5-3-7-5-3)

7-5-3-7-5-3

Front Squat

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

30-20-10*

Front Squats (135/95)|(95/65)

Kettlebell Swings (53/35)|(35/26)

*Complete a 400m Run after each full round.

(Score is Time)

Monday

CrossFit Resurgence – NCX

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

25 Jumping Jacks

10 Scap Push-ups

25 Mountain Climbers

10 Ring Rows

Strength

Hang Power Snatch (5-5-5-5-5-5-5-5-5-5)

EMOM x 10 MINUTES

5 Hang Power Snatch

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

6 Bar Facing Burpees

8 Hang Power Snatch (95/65)|(75/55)

10/8 Cal Bike

(Score is Rounds + Reps)