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 – 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 – 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)

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)

Tuesday

CrossFit Resurgence, Resurgence Strength North – NCCOMPETE

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A. CONDITIONING

Metcon (Time)

2 ROUNDS FOR TIME

30/25 Cal Bike

30 Front Squats (155/105)

30 HR Push-Ups

(Score is Time)
GOAL: Oh boy. Deceptive workout. You DO have to pace this workout. Very different from yesterday although we almost never see the words “2 Rounds For Time.” The Bike into FS combo is rough…you can not blow your legs up too much on the Bike and expect to have anything left for the FS. This workout probably picks up the pace in the second round after the Bike…with 60 reps of the workout left we will need to see a faster pace. BUT…hold your horses a little until then.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

8 Alt. Cossack Squats

8 Lateral Step Overs

8 Frog Jumps*

8 Scap Pull-Ups

Into…

1 ROUND

6 Narrow Stance Air Squat

6/6 Step Back Lunges

6 Box Jumps

6 Small Kip Swings

*In a High Plank position, athletes will jump the feet up to the outside of the hands landing in a squat and with the hands remaining on the ground. Then, jump the feet back, returning to the High Plank position.

Workout

Metcon (AMRAP – Reps)

2 SETS*

AMRAP x 10 MINUTES

2-4-6-8-10…etc

Box Jump Overs (24/20)

Alt. Pistols

Pull-Ups**

-Rest 2:00 b/t Sets-

*Start the second AMRAP over at 2.

**Strict Optional

(Score is Lower Reps)

PISTOL OPTION 1: Alt. Box Step-Ups

PISTOL OPTION 2: Narrow Stance Air Squats

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Upper Back + Calves

(No Measure)

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)