Monday

CrossFit Resurgence – NCGO

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Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

25′ Slow Bear Crawl

25 Mountain Climbers

25′ Slow Bear Crawl

25 High Knees

(No Measure)

Full-Body Strength

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

1:15 – Alt. DB Snatch

-:15 Rest-

1:15 – Weighted Sit-ups

-:15 Rest-

1:15 – DB Goblet Lunge

-:15 Rest-

(Score is Reps)

Full-Body Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

5 Single DB Devil Press (R)

5 Single DB Devil Press (L)

20 DB Goblet Reverse Lunge

:30 Shuttle Run

(Score is Rounds + Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

5 SETS (:20 ON / :10 OFF)

MVMT 1 – DB Hammer Curls

MVMT 2 – DB Gun Hold

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)

Monday

CrossFit Resurgence – NCCOMPETE

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A. CONDITIONING

Metcon (No Measure)

1. 10 SETS

15/12 Cal Bike

-Rest as Needed b/t Sets-

(No Measure)

-Rest at Least 5:00-

Metcon (Time)

2. 2 SETS

30 Pull-Ups

30/25 Cal Bike

-Rest :30 b/t Sets-

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

400m Run or 500m Row (athlete choice!)

into…

2 SETS

10 Alternating Groiners

10 Glute Bridge-Ups

10 Alternating Heel & Knee Grab

Then into w/ Empty Barbell…

2-3 QUALITY SETS

7 Strict Press (press and hold at top)

7 Good Mornings

7 Bent Over Rows

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

7 Ring Muscle-Ups or 10 Burpee Pull-ups

10 Deadlifts (275/195)|(185/135)

35 Sit-Ups

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

FOR QUALITY*

1:30 Tuck Hold

1:30 Plank Hold

1:30 Hollow Hold

1:30 Plank Hold

*Each exercise is on a running clock, accumulating as much time in the position as possible.

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (Time)

“REMIX OF 18.2”

FOR TIME

1-2-3-4-5-6-7-8-9-10

DB Front Squats (50/35)

Hand Release Push-Ups

(Score is Time)

Monday

CrossFit Resurgence – In-Person WOD

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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)

Sunday

CrossFit Resurgence – NCX

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

10 Alt. DB Deadlifts

:30 SA DB Overhead Hold/Side

10 Alt. Lunges

100m Jog

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 15 KB High Pull

MIN 2 – 20 DBL KB Shrugs

MIN 3 – 20 DBL KB Calf Raises

(Score is Weight)

Workout

Metcon (Time)

2 ROUNDS FOR TIME

20 Kettlebell Swing(53/35)|(35/26)

30 Alt. DB Hang Snatch (50/35)|(35/20)

400m Run

50 Walking Lunges

(Score is Time)

Sunday

CrossFit Resurgence – In-Person WOD

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

10 Alt. DB Deadlifts

:30 SA DB Overhead Hold/Side

10 Alt. Lunges

100m Jog

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 15 KB High Pull

MIN 2 – 20 DBL KB Shrugs

MIN 3 – 20 DBL KB Calf Raises

(Score is Weight)

Workout

Metcon (Time)

2 ROUNDS FOR TIME

20 Kettlebell Swing(53/35)|(35/26)

30 Alt. DB Hang Snatch (50/35)|(35/20)

400m Run

50 Walking Lunges

(Score is Time)