Saturday

CrossFit Resurgence, Resurgence Strength North – NCX

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

5 DB Sumo Deadlifts

5/5 Moose Antlers

10 Alt. Step-Ups

5/5 Zottman Curls

Immediately into ..

2 ROUNDS

5 DB Suitcase Deadlifts

5 Push-Up to Pike Position

10 Alt. Lunges

5/5 Single Arm DB Push Press w/:02 pause overhead

Workout

Metcon (Time)

12 SETS

1 DB Devils Press (50/35)|(35/20)

2 DB Front Rack Lunges

3 DB Push Press

4 DB Suitcase Step-Ups (24/20)

-Rest :30 b/t Sets-

(Score is Total Time)

KG DB: (22.5/15)|(15/9)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

1 DB Devils Press (50/35)|(35/20)

2 DB Front Rack Lunges

3 DB Push Press

4 DB Suitcase Step-Ups (24/20)

*P1 completes a full round. P2 rests. Once P1 completes a full round P2 begins.

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)

Post-Workout Strength

Metcon (Weight)

3 SETS FOR QUALITY*

12 Weighted Arm Haulers

12 Bent Over DB Reverse Flyes

12 DB Front Raises

12/12 KB Side Bends

-Rest As Needed b/t Sets-

*Keep weight Light.

(Score is Weight)

Saturday

CrossFit Resurgence, Resurgence Strength North – NCGO

View Public Whiteboard

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

3 SETS

:30 Lunge w/ Twist

:30 Kang Squats

(No Measure)

Saturday Squats

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 12 Goblet DB Bulgarian Split Squats (R)

MIN 2 – 12 Goblet DB Bulgarian Split Squats (L)

MIN 3 – :45 Slow Squat Rotations

(Score is Weight)

Saturday Squats

Metcon (AMRAP – Reps)

8 ROUNDS, :20 ON / :10 OFF

TABATA 1 – Air Squats

TABATA 2 – Active “1/2 Squat” Hold

TABATA 3 – Jumping Lunges

-1:00 Rest b/t Tabatas-

(Score is Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

Saturday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

5 DB Sumo Deadlifts

5/5 Moose Antlers

10 Alt. Step-Ups

5/5 Zottman Curls

Immediately into ..

2 ROUNDS

5 DB Suitcase Deadlifts

5 Push-Up to Pike Position

10 Alt. Lunges

5/5 Single Arm DB Push Press w/:02 pause overhead

Workout

Metcon (Time)

12 SETS

1 DB Devils Press (50/35)|(35/20)

2 DB Front Rack Lunges

3 DB Push Press

4 DB Suitcase Step-Ups (24/20)

-Rest :30 b/t Sets-

(Score is Total Time)

KG DB: (22.5/15)|(15/9)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

1 DB Devils Press (50/35)|(35/20)

2 DB Front Rack Lunges

3 DB Push Press

4 DB Suitcase Step-Ups (24/20)

*P1 completes a full round. P2 rests. Once P1 completes a full round P2 begins.

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)

Post-Workout Strength

Metcon (Weight)

3 SETS FOR QUALITY*

12 Weighted Arm Haulers

12 Bent Over DB Reverse Flyes

12 DB Front Raises

12/12 KB Side Bends

-Rest As Needed b/t Sets-

*Keep weight Light.

(Score is Weight)

Friday

CrossFit Resurgence, Resurgence Strength North – NCCOMPETE

View Public Whiteboard

A. CONDITIONING

Warm-up (No Measure)

No additional Conditioning. Hit the NCMETCON like an Open workout.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Row

10 PVC Pass Thrus

10 Alt Groiners

10 Bootstrappers

Into…

3 ROUNDS

5/5 Single Arm DB Strict Press

5/5 Single Arm DB OH Reverse Lunge

Strength

Metcon (Weight)

5 SETS

1 Snatch Deadlift

+

2 Hang Squat Snatch

+

1 Snatch

*Loading stays Moderate (65-70%) across all Sets.

(Score is Weight)

Workout

“SWITCHEROO” (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

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

20 Single DB Suitcase Lunge*

250/200m Row

*Switch hands after 10 Lunges.

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength. Hit the NCMETCON like an Open workout.

Friday

CrossFit Resurgence, Resurgence Strength North – NCX

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

15 Glute Bridges

10 Step-Ups

10 Lunge + Twist

10 Ring Row Face Pull

10/10 Single DB RDL

Strength

Deadlift (10-10-10)

10-10-10

Deadlift*

*Build to a Moderate weight. Complete 12/12 Single Leg Glute Bridge-Ups after each set.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 7:00 RUNNING CLOCK…

2 ROUNDS

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

20 Box Jumps (24/20)

20 Pull-Ups

(Score is Time)

Immediately Into…

AMRAP x 5 MINUTES

5 Deadlifts (225/155)|(155/105)

5 Box Jump Overs

5 Pull-Ups*

*C2B Optional.

(Score Rounds + Reps)

KG BB1: (85/60)|(60/42.5)

KG BB2: (100/70)|(70/55)