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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Resurgence
Resurgence Strength North
Program
CrossFit Kids
Crossfit Teens
Foundations
In-Person WOD
NCCOMPETE
NCGO
NCX
Open Gym
Sports and Performance - Teens
Yoga
Zoom (Virtual WOD)
Date
WOD
Saturday - CrossFit Resurgence
Class
(All)
NCCOMPETE: 10:45 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (1/0)
WOD
Saturday
A. CONDITIONING
Metcon (AMRAP - Rounds and Reps)
"PAZ"
ON 6:00 RUNNING CLOCK...
Complete 1000m Run*
Into...
AMRAP x 22 MINUTES
23 Air Squats
7 Burpees
14 Push-Ups
Into...
ON 6:00 RUNNING CLOCK...
Complete 1000m Run
*Rest remaining time before AMRAP. Workout originally programmed as just 1000m Buy-In / Cash-Out.
**Wear a 20# Vest
(Score is Rounds + Reps)
B. 60:00 GPP
Warm-up
2 ROUNDS
15/12 Cal Row
10 PVC Pass Throughs
10 PVC Overhead Squats
10 PVC OH Lunge
Into…
2 ROUNDS
15/12 Cal Row
10 Barbell Hang High Pulls
10 Hang Muscle Snatches
:30 OH Barbell Hold
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 20 MINUTES*
1 Hang Power Snatch (95/65)|(65/45)
2 OH Reverse Lunge
3 Cal Row
*Hang Power Snatch Reps Increase by 1, OH Reverse Lunge by 2, Cal Row by 3 each round. 1-2-3...2-4-6...3-6-9 and so on.
(Score is Rounds + Reps)
Cool Down
FOR RECOVERY
3:00 Foam Roll Upper Back
3:00 Foam Roll Quads & IT Band
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
EMOM x 21 MINUTES
MIN 1 - :45 EZ Pace Bike
MIN 2 - :45 HS Hold on Wall*
MIN 3- :45 Smooth Alt Pistols (For Quality)
*Take rests within the :45 as needed. Look for high-quality position in the HS Hold...once the form starts to breakdown, come off wall and kick back up when ready.
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, October 24, 2020
Male Athletes
1
Zachary
Berlin
NCCOMPETE: 10:45 AM
8 + 23
Female Athletes
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