Wednesday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

3 rounds

30 sec bike/row

EB RDL

Scalp pull ups

15 lunges

Metcon

Metcon (Time)

“CARDIO WEDNESDAY”

10 Deadlifts (185/135lbs.)

20 Cals of choice

10 Deadlifts

30 Pull-ups

20 Cals of choice

10 Deadlifts (185/135lbs.)

400m Run

30 Pull-ups

20 Cals of choice

10 Deadlifts

50 DB Bench Press 45/25s

400m Run

30 Pull-ups

20 Cals of choice

10 Deadlifts (185/135lbs.)

60 Sit-Ups

50 DB Bench Press 45/25s

400m Run

30 Pull-ups

20 Cals of choice

10 Deadlifts (185/135lbs.)
Accumulator style. No rest between sections! Just keep chuggin through!

RX+ is 225/155 on the deadlifts. However, today is suppose to be a breather! So you should not be struggling on these deads. The weight used should be 50% of your 1 rep max.

Time CAP: 35min.

Wednesday

CrossFit Resurgence, Resurgence Strength North – NCCOMPETE

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A. CONDITIONING

Metcon (No Measure)

1. ON A 10:00 RUNNING CLOCK…

Play/Practice HS Walking Skill.

(No Measure)
GOAL: Exposure is the biggest key to hand walking. Simply…you must be getting upside down. If you are not great on your hands, you need to practice/play more. Learn how to bail, fall safely, and also drill HS skills without it being in a ‘workout’. Fail often and play often to lead to failing less.

Metcon (No Measure)

2. 3 SETS FOR QUALITY

3 Legless Rope Climbs

15′ HS Walk

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: ZERO INTENSITY. Just figure out these movements and flow through three rounds at your own easy pace. We do not want fatigue to be a limiting factor here. Take your time between Rope Climb reps and breath between kick-ups on the HS walk. This is an extended skill session that’s designed like a workout…we will let you get after these soon enough for some speed. For now, chill and get the feel for them.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

200m Run @ mod pace

Into…

4 SETS

8/8 Leg Swings

10 PVC Pass Through + Lunge

8 Push-Up to Pike

10 Squat Jumps

Into..

200m Run @ mod pace

*PVC Pipe can go away after Warm-Up and athletes can grab a Barbell

Strength

Snatch Grip Deadlift (3×3 )

1. Tempo Snatch Deadlift

3×3 @ (2121)*

*Keep weight moderate.

(Score is Weight)

Metcon (Weight)

2. TNG Power Snatch

2×5*

*At workout weight or slightly heavier.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

20 Power Snatch (95/65)|(65/45)

400m Run

20 Power Snatch

(Score is Time)

KG BB: (42.5/30)|(30/20)

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

12 Plank Rotations

24 Crossbody Mountain Climbers

12 Sit-Thrus

-Rest as needed b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Power Clean (5-5-5)

Set 1 @ 65%

Set 2 @ 75%

Set 3 @ 85%

(Score is Weight)

GOAL: Week 2 of 6 for Wendler Cycle. We are working these percentages off of 90% (Training Max) of your Week 1 number. Try to do before your GPP portion.

Wednesday

CrossFit Resurgence, Resurgence Strength North – NCX

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Warm-up

Warm-up (No Measure)

1:00 Bike (:30 EZ / :30 Mod)

Into…

4 SETS (:20 ON/:10 OFF)*

MOVT 1 – Air Squat

MOVT 2 – Shoulder Taps

MOVT 3 – Inch Worm

*1st Round = Air Squat, Shoulder Taps, Inch Worm

2nd Round = WB Front Squat, WB Strict Press, Up-Down

2rd Round = WB Thruster, WB Strict Press, Burpee

Into …

1:00 Bike (:30 Mod / :30 Hard)

Strength

Push Press (3×5)

3×5 @ 65%

Week 11 of 12 of current cycle.

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

21/16 Cal Bike

15 Wall Balls (20/14)|(14/10)

9 Shoulder to Overhead (Athlete Choice)*

*Weight should be Heavy.

(Score is Time)

KB WB: (9/6)|(6/5)

Wednesday

CrossFit Resurgence, Resurgence Strength North – NCGO

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Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

8 Goblet Lunges + 8 Single DB Strict Press

(No Measure)

Bodyweight Pump

Metcon (No Measure)

EMOM x 4 MINUTES

10 Alt Sit-Thrus into Max Quad Hold in Remaining Time Each Minute

-Rest 1:00-

EMOM x 4 MINUTES

50 Double Unders + Max Curtsey Lunges

(No Measure)

Full-Body Sweat Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

35 Double Unders

15/15 Split Squats

5 DB Devils Press

-Rest 2:00-

AMRAP x 10 MINUTES

35 Double Unders

15/15 Split Squats

5 DB Devils Press

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

4 SETS (:40 on/:20 off)

Single DB Bicep Curls

(No Measure)

Tuesday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

3 rounds

30 single unders

EB thrusters

Box step ups

20 sec plank

Strength

Push Press (Week 6)

After warm up sets complete:

Set 1: 3 reps at 70%

Set 2: 3 reps at 80%

Set 3: Max reps at 90% (shoot for more than 3)

**Remember, YOU get to pick if you would like to do “PUSH PRESS” or “PUSH JERK” on this cycle. Stick to whateve

Push Jerk (Week 6)

After warm up sets complete:

Set 1: 3 reps at 70%

Set 2: 3 reps at 80%

Set 3: Max reps at 90% (shoot for more than 3)

Metcon

Metcon (Time)

For Time:

30 Hang Power Cleans (95/65lbs.)

30 Double Unders

30 Push-Ups

30 Double Unders

30 Box Jumps 24/20″

30 Double Unders

30 Hang Power Cleans (115/75lbs.)

30 Double Unders

30 Box Jumps 24/20″

30 Double Unders

30 Push-Ups

30 Double Unders

30 Hang Power Cleans (135/95lbs.)

TIME CAP: 18min.
Best way to remember this is that it’s just 3 movements with double unders in between. Pyramiding in and out 🙂