CrossFit Resurgence – NCCOMPETE
A. CONDITIONING
Warm-up (No Measure)
EMOM x 10 MINUTES
MIN 1 – Goat #1
MIN 2 – :50 Moderate Pace Cardio (Athlete Choice)
-Rest 2:00-
EMOM x 10 MINUTES
MIN 1 – Goat #2
MIN 2 – :50 Moderate Pace Cardio (Athlete Choice)
*Goal for the “Goat” in both sessions is to pick a challenging skill movement or a movement that you “don’t love” and move with purpose for a small amount of reps. This is practice…do not turn this into a metcon. Mind-muscle connection and allowing yourself to connect the dots on these movements is key. The moderate pace cardio should keep the sweat going and allow you to mentally reset between each skill practice set.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Sumo Stance Good Morning
:20 Active Hang*
30 Mountain Climbers
*Athletes should focus on depressing shoulders down and back.
Extended Warm-up
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK…
Build Sumo DL in Sets of 3-5 Reps & Practice Strict Bar Work*
*Athletes can practice Strict T2B, Strict L-Raises, Strict Knee Raises, or Strict Bar Hang
(No Measure)
Workout
Metcon (No Measure)
5 SETS FOR QUALITY
10 “Library” Sumo Deadlifts (225/155)|(155/105)
1:00 Elbow Plank
15 Strict Knee Raises
-Rest :30 b/t Sets-
(No Measure)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:00 Cobra Stretch
2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch (R)
1:00 Cobra Stretch
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
3 SETS FOR QUALITY
5/5 KB or DB Turkish Get-Up/Down*
25 Perfect Hollow Rocks
*Start moderate and increase weight every set.
-Rest as Needed b/t Sets-
(No Measure)
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on body…5:00 specifically on upper body and 5:00 specifically on the lower body.
(No Measure)