CrossFit Resurgence, Resurgence Strength North – NCCOMPETE
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)