Tuesday

CrossFit Resurgence, Resurgence Strength North – NCGO

View Public Whiteboard

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

10 High Knees

10 Single DB Strict Press

10 Single DB Bent Over Rows

(No Measure)

Push x Pull Strength

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – :45 DB Pullovers

MIN 2 – :45 Close Grip Floor Press

MIN 3 – :45 Plank

(Score is Weight)

Push x Pull Workout

Metcon (AMRAP – Rounds and Reps)

5 SETS

AMRAP x 3 MINUTES

1 DB Thruster

2 DB Push Press

3 DB Bent Over Rows

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

Tuesday

CrossFit Resurgence, Resurgence Strength North – NCX

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1 ROUND*

:30 Single Unders

:30 Alt. DB Deadlifts

:30 Fast Wrist Single Unders

:30 Alt. DB Hang High Pull

:30 Penguin Taps

:15/:15 Single DB Push Press

:30 Single Single Double Under or Double Unders

:30 Alt. DB Hang Snatch

*No rest/ transition time between movements. Keep coaching simple and concise and keep athletes moving.

Strength

Deadlift (4×5)

ON A 15:00 RUNNING CLOCK…

4×5

Deadlift*

*Moderate-heavy for all sets. Maintain weight from last week or increase slightly.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

8 Deadlifts (185/135)|(135/95)

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

24 Double Unders

-Rest 1:00 b/t Sets-

AMRAP x 7 MINUTES

8 Deadlifts

12 Alt. DB Hang Snatch

24 Double Unders

(Score is Rounds + Reps)

Tuesday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

100m Run

Into…

3 ROUNDS*

20 Plate Hops

10 Front Foot Elevated Reverse Lunge**

5/5 Plate Halo

10 Plate Ground to Overhead

Into…

100m Plate Run

*Use a 15/10 LB plate

**Stand on plate, front foot stays on plate and back foot steps off plate for Reverse Lunge.

Following the warm-up, go into your teaching of the movements today.

Strength

Shoulder Press (1×4 / 1×4 / 1×4+)

STRICT PRESS

1×4 @ 70-75% (Moderate) of 2RM

1×4 @ 75-80% (Mod)

1×4+ @ 80-85% (Mod-Heavy)*

As many reps as possible w/o failure…no more than 6-8.

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

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

20 Box Jumps (24/20)

200m Plate Run (45/25)|(25/15)*

*Hold the plate any way during the run.

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Calf Stretch (R)

1:00 Calf Stretch (L)

2:00 Seated Forward Fold

2:00 Saddle

(No Measure)

Monday

CrossFit Resurgence, Resurgence Strength North – NCX

View Public Whiteboard

Warm-up

Warm-up (No Measure)

4 ROUNDS (6:00 CAP)

10/8 Cal Row

8 Scap Push-Ups

6/6 SA DB Strict Press

4 Burpees

Strength

Push Press (4×5)

ON A 12:00 RUNNING CLOCK…

4×5

Push Press*

*Moderate-heavy for all sets. Maintain weight from last week or increase slightly.

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

25/20 Cal Row

12 Push Press (115/75)|(75/55)

-Hard 12:00 Cap-

(Score is Time)

Monday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Up-Downs

10 Groiners

10 BW Squats

5 Push-Ups

Into…

1 ROUND

5 Good Mornings + 5 Kang Squats

10 Elbow Punches + 5 Front Squats

5 Burpees

5 Kip Swings

Strength

Back Squat (1×4 / 1×4 / 1×4+)

BACK SQUAT

1×4 @ 70-75% (Moderate) of 2RM

1×4 @ 75-80% (Mod)

1×4+ @ 80-85% (Mod-Heavy)*

As many reps as possible w/o failure…no more than 8-10.

(Score is Weight)

Workout

Metcon (Time)

2 SETS

15-12-9

Front Squat (115/75)|(75/55)

Burpee Pull-Up

-Rest 1:00 b/t Sets-

(Score is Time)