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 – 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 – 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)

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)

Tuesday

CrossFit Resurgence – NCCOMPETE

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A. CONDITIONING

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – Goat #1

MIN 2 – :50 Moderate Pace Cardio (Athlete Choice)

-Rest 2:00-

EMOM x 10 MINUTES

MIN 1 – Goat #2

MIN 2 – :50 Moderate Pace Cardio (Athlete Choice)

*Goal for the “Goat” in both sessions is to pick a challenging skill movement or a movement that you “don’t love” and move with purpose for a small amount of reps. This is practice…do not turn this into a metcon. Mind-muscle connection and allowing yourself to connect the dots on these movements is key. The moderate pace cardio should keep the sweat going and allow you to mentally reset between each skill practice set.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Sumo Stance Good Morning

:20 Active Hang*

30 Mountain Climbers

*Athletes should focus on depressing shoulders down and back.

Extended Warm-up

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Build Sumo DL in Sets of 3-5 Reps & Practice Strict Bar Work*

*Athletes can practice Strict T2B, Strict L-Raises, Strict Knee Raises, or Strict Bar Hang

(No Measure)

Workout

Metcon (No Measure)

5 SETS FOR QUALITY

10 “Library” Sumo Deadlifts (225/155)|(155/105)

1:00 Elbow Plank

15 Strict Knee Raises

-Rest :30 b/t Sets-

(No Measure)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Cobra Stretch

2:00 Banded Hamstring Stretch (L)

2:00 Banded Hamstring Stretch (R)

1:00 Cobra Stretch

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

3 SETS FOR QUALITY

5/5 KB or DB Turkish Get-Up/Down*

25 Perfect Hollow Rocks

*Start moderate and increase weight every set.

-Rest as Needed b/t Sets-

(No Measure)

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…5:00 specifically on upper body and 5:00 specifically on the lower body.

(No Measure)