Tuesday

CrossFit Resurgence, Resurgence Strength North – NCCOMPETE

View Public Whiteboard

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)

Tuesday

CrossFit Resurgence, Resurgence Strength North – NCX

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS (7:00 CAP)

8 Slow Air Squats

8 Good Mornings (Barbell optional)

16 Mountain Climbers

Into

3 ROUNDS

5 High Jumps

5 Barbell High Pulls

5/5 Elbow Punches

Skill

Metcon (Weight)

EMOM x 10 MINUTES*

1 Hang Power Clean w/ :02 Pause at Parallel + Front Squat**

+

1 Hang Squat Clean

*Start Light and build to Moderate.

**Athlete will pause in the catch and then finish the Front Squat from the catch.

(Score is Weight)

Workout

“LITTLE BEAR” (Weight)

EVERY :30 x 15 MINUTES

2 Power Clean (185/135)|(135/95)

(Score is Weight)

Tuesday

CrossFit Resurgence, Resurgence Strength North – NCGO

View Public Whiteboard

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

30 Mountain Climbers

20 Bicycle Crunches

10 Lateral Jumps Over DB

5 Up-Downs

(No Measure)

Push x Pull Strength

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – :45 DB “Double Press” Thruster*

MIN 2 – :45 Close Grip Floor Press

MIN 3 – :45 DB Pull Over

*1 Rep = 1 Squat + 2 Push Press

(Score is Reps)

Push x Pull Workout

Metcon (AMRAP – Reps)

EMOM x 4 MINUTES

:45 Max Up-Downs

Into…

3 ROUNDS FOR MAX REPS

1:00 – DB Alt. Hang Snatch

1:00 – DB Slides

Into…

EMOM x 4 MINUTES

:45 Max Burpees

(Score is Reps)

Monday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

View Public Whiteboard

Warm-up

3 rounds

1 min easy row/bike(first min easy, pick up pace Rounds 2 and 3)

10 glute bridges

10 air squats

10 Kip swings(small, big, knees to elbow)

Strength

Back Rack Lunge (Week 6 Double Progression)

4-6 Reps on EACH leg

SUPERSET with;

10-12 Heavy DB Russian Twists

Rest 2min. Repeat For 3 Total Sets.

*DOUBLE PROGRESSION. See details below.

The goal is to get ALL 3 sets (with the heaviest weight possible) for 6 reps on each leg. Once you can do that, you add 5% to the bar NEXT WEEK. That new load should knock you down to 3 sets at 4-5 reps, but eventually, you will be strong enough to do it for 3 sets of 6 again (might take a week or 2). Then we add another 5% and repeat the process.

Example:

NOTE: 3 x 4 x 95 means 3 sets for 4 reps and 95 is the weight used for each set. (for sake of the example)

Week 1 — 3 x 4 x 95lbs

Week 2 — 3 x 5 x 95lbs

Week 3 — 3 x 6 x 95lbs.

Week 4 — DELOAD

Week 5 — 3 x 4 x 100lbs.

Week 6 — 3 x 5 x 100lbs.

Week 7 — 3 x 6 x 100lbs.

and so on….

Metcon

Metcon (AMRAP – Reps)

Every 3min. x 6 Rounds:

10 Cal Row

10 American KB Swings (70/53lb.)

10 Wall Balls (20/14lb.)

10 Toes-To-Bar

RX+ is adding 1 rep each round to each movement. So round 2 would be 11 of everything… Then 12… And so on…

 NO QUITTING. Once you can not finish the 13 set for example, just go back to 10s immediately and finish.

Round 1 is easy, I’m aware… Just wait for it 😉

Monday

CrossFit Resurgence, Resurgence Strength North – NCCOMPETE

View Public Whiteboard

A. CONDITIONING

Metcon (Time)

FOR TIME

21-15-12-9

Cal Row*

*After each set, complete 5 Burpees Over Rower and 35 Double Unders.

Alt Cal Option: 15/12/10/7

(Score is Time)
GOAL: Sprint, baby, sprint. This one should be called “Caffeine & Gasoline” because you should be shot out of a cannon on this one. Reset the rower between each effort but this workout is NOT long enough for any kind of pacing. You need to simply bite down and get after it. The workout is essentially “over” after the round of 15…make sure you don’t fall too far behind in the first (2) sets. You will not be able to catch up.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

15 Jumping Jacks

10 Scap Push-Ups

5/5 SA DB Press

Into…

2 ROUNDS

10 Toe Touch Jumping Jacks

10 Alt. DB Bent Over Row

5 Inch Worms + Push-Up

Strength

Shoulder Press (5×3 @ (31X1))

Tempo Strict Press

5×3 @ (31X1)*

*Keep weight moderate.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

EMOM x 10 MINUTES

MIN 1 – 14 DB Push Press (50/35)|(35/20)

MIN 2 – 7 DB Renegade Rows*

-Rest 1:00-

AMRAP x 4 MINUTES

4 Up-Downs

4 DB Push Press

(Score is Rounds + Reps)

*1 Rep of RR = 1 Push-Up + Row L + Row R

KG DB: (22.5/15)|(15/10)

C. STRENGTH / GYMNASTICS

Push Press (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.