Tuesday

CrossFit Resurgence – NCGO

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Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 2 MINUTES

:30 Single Unders

:30 Up-Downs

into…

EMOM x 2 MINUTES

:30 Single Unders

:30 Burpees

(No Measure)

Push x Pull Strength

Metcon (Weight)

EMOM x 5 MINUTES

:20 / :20 Max Single Arm DB Upright Row

– Rest 1:00 –

EMOM x 5 MINUTES

:20 / :20 Max Single Arm Push Press

– Rest 1:00 –

EMOM x 4 MINUTES

MIN 1 – :45 Slow Single DB Bent Oveer Row

MIN 2 – :45 Slow Single DB Push Press*

*Slow on the way down, fast on the way up!

(Score is Weight)

Push x Pull Workout

Metcon (Weight)

EVERY 3:00 x 6 SETS

12 Alt DB Up-Downs

12 Alt DB Hang Snatch

(Score is Weight)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

Tuesday

CrossFit Resurgence – NCX

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Warm-up

Warm-up (No Measure)

3 ROUNDS (5:00 CAP)

100m Run

8/6 Cal Row

12 DBL DB Deadlift

Strength

Deadlift (8-8-8)

8-8-8*

Deadlift

*Start moderate-heavy and end heavy.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

600m Run

30/25 Cal Row

30 Deadlift (165/115)|(115/75)

400m Run

20/15 Cal Row

20 Deadlift (185/135)|(135/95)

200m Run

10/8 Cal Row

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

(Score is Time)

Tuesday

CrossFit Resurgence – In-Person WOD

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Warm-up

Warm-up (No Measure)

3 ROUNDS (5:00 CAP)

100m Run

8/6 Cal Row

12 DBL DB Deadlift

Strength

Deadlift (8-8-8)

8-8-8*

Deadlift

*Start moderate-heavy and end heavy.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

600m Run

30/25 Cal Row

30 Deadlift (165/115)|(115/75)

400m Run

20/15 Cal Row

20 Deadlift (185/135)|(135/95)

200m Run

10/8 Cal Row

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

(Score is Time)

MONDAY

CrossFit Resurgence – Crossfit Teens

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Warm-up

3 Rounds

8 dive bombers

10 lunge-lunge- squat

8 ring rows

500m Row (Time)

Max Effort 500m Row

Strength – HOME

EMOM 10

min 1: 20 half kneeling DB press (alt arms/ legs)

min 2: banded pull-ups/ ring rows

Skill

Work for 6 minutes on Kipping

Workout

Metcon

” MINI FRAN”

15-12-9

Thrusters

Pullups

Monday

CrossFit Resurgence – NCGO

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Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

25′ Slow Bear Crawl

25 Mountain Climbers

25′ Slow Bear Crawl

25 High Knees

(No Measure)

Full-Body Strength

Metcon (Weight)

5 SETS ON A 10:00 CLOCK…

16 Glute Bridge Floor Press

16 Weighted Glute Bridges

(Score is Weight)

Full-Body Workout

Metcon (AMRAP – Reps)

5 SETS FOR MAX REPS

1:00 Push-Ups

1:00 Burpees

1:00 Alt Reverse Lunges

– Rest 1:00 –

(Score is Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

FOR QUALITY

Max Time in Any Style Plank for 5:00

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!