Tuesday

CrossFit Resurgence – NCCOMPETE

View Public Whiteboard

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)

Tuesday

CrossFit Resurgence – In-Person WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

1 Burpee

2 Alt. Step-ups

3 Air Squats

4 Tuck-ups

Strength

Back Squat (8-8-8)

8-8-8*

Back Squat

*Start moderate build to moderate-heavy.

(Score is Weight)

Workout

“VIBRANIUM” (Time)

2 ROUNDS FOR TIME

16 Box Jumps (30/24)|(24/20)

18 Toes to Bar

20 Front Squats (155/105)|(115/75)

-Hard Cap 10:00-

(Score is Time)

Tuesday

CrossFit Resurgence – NCX

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

1 Burpee

2 Alt. Step-ups

3 Air Squats

4 Tuck-ups

Strength

Back Squat (8-8-8)

8-8-8*

Back Squat

*Start moderate build to moderate-heavy.

(Score is Weight)

Workout

“VIBRANIUM” (Time)

2 ROUNDS FOR TIME

16 Box Jumps (30/24)|(24/20)

18 Toes to Bar

20 Front Squats (155/105)|(115/75)

-Hard Cap 10:00-

(Score is Time)

Monday

CrossFit Resurgence – Crossfit Teens

View Public Whiteboard

Warm-up

4 rounds

20 single unders

15 mtn. climbers

10 empty BB strict press

5 empty BB f. squats

Strength

* Build up to a Heavy single or 1RM*

Front Squat (1RM)

Workout

4 ROUNDS

50 single under

10 F. Squats

200m Run

– :30 rest-