Tuesday

CrossFit Resurgence – In-Person WOD

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Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

50 Jumping Jacks

40 Slow Alt. Bicycle Crunches

30 Alt. DB Toe Taps

20 Reverse Lunges

Max Perfect Ring Rows w/ Remaining Time

Strength

Deadlift (2RM)

ON A 12:00 RUNNING CLOCK…

Build to 2RM Deadlift

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

21-15-9

Deadlift (225/155)|(155/105)

Pull-Ups

-Rest 2:00-

9-12-15

Deadlift (185/135)|(135/95)

Burpee Pull-Ups

(Score is Time)

Monday

CrossFit Resurgence – NCCOMPETE

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A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

400m Run

30 Box Jumps (24/20)

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

(Score is Rounds + Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

200m Run (100m EZ into 100m Tough Job) into…

2 SETS

10 Kang Squats

10 Up-Down + Broad Jump

10 PVC Pass Throughs

SNATCH WARM-UP — Hybrid-Burgener Progression w/ Empty Barbell

2 SETS…

5-7 Reps Behind Neck Push Press

5-7 Reps Heaving Snatch Balance to Power Position

(break)

3-5 Reps Tall Shrug + High Pull

3-5 Reps Tall Hang Power Snatch

(break)

3-5 Reps Below Knee Power Snatch

3-5 Reps Overhead Squat

*For beginners, this should be done with a PVC. For more experienced athletes, use the empty barbell and drill the positions. Use the breaks to allow the athletes to flagpole the bar and rest the grip. From here, move into your teaching of the Snatch Complex.

Strength

Metcon (Weight)

ON A 5:00 RUNNING CLOCK…

Practice Heaving Snatch Balance with Light Weight

into…

ON A 10:00 RUNNING CLOCK…

Build a Moderate-Heavy Complex of:

1 Power Snatch

+

1 Squat Snatch

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 3 MINUTES

3 Power Snatch (115/75)|(75/55)

3 Overhead Squats

3 Lateral Burpees Over Bar

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Mobility or Meditation – Athlete Choice for Self-Care

(No Measure)

Monday

CrossFit Resurgence – NCGO

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Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 2 MINUTES

20 Jumping Jacks

10 Sit-Ups

5 Up-Downs

into…

AMRAP x 2 MINUTES

20 Single Unders

10 Sit-Ups

5 Burpees

(No Measure)

Full-Body Strength

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:00 – Seesaw Bent Over Rows

1:00 – DB Suitcase Calf Raises

1:00 – Superman Hold

-1:00 Rest b/t Sets-

(Score is Reps)

Full-Body Workout

Metcon (3 Rounds for time)

3 SETS

ON A 5:00 RUNNING CLOCK…

1:00 Cardio Choice

15 DB Chest Flies

15 DB Sumo Deadlift High Pulls

50 Double Unders

(Score is Each Set for Time)

Finisher + NCMOBILITY

Metcon (No Measure)

AMRAP x 5 MINUTES

2-4-6 and so on…

Sit-ups

DB Heel Taps

then…

NCMOBILITY

Check out today’s NCMOBILITY from The Ready State!

(No Measure)

Monday

CrossFit Resurgence – NCX

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Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Bike

:30 Single DB Strict Press

:30 Up-Down

Strength

Push Press (2RM)

ON A 12:00 RUNNING CLOCK…

Build to 2RM Push Press

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

5 Push Press (135/95)|(95/65)

15/12 Cal Bike

25 KB Swings (53/35)|(35/26)

(Score is Rounds + Reps)

Monday

CrossFit Resurgence – In-Person WOD

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Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Bike

:30 Single DB Strict Press

:30 Up-Down

Strength

Push Press (2RM)

ON A 12:00 RUNNING CLOCK…

Build to 2RM Push Press

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

5 Push Press (135/95)|(95/65)

15/12 Cal Bike

25 KB Swings (53/35)|(35/26)

(Score is Rounds + Reps)