Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
Warm-up (No Measure)
Set 1 | 2:00
10 Alternating Spiderman Stretch
10 Standing Toe Touch & Reach for Sky
10 Plank to Down Dog (no push-up)
Set 2 | 2:00
10 Air Squats
10 Good Morning + Jump
10 Alternating Reach Throughs in Plank
• Air Squats should focus on sending the hips back while driving the
knees out.
Set 3 | 2:00
:30 Air Squats
:30 Push-ups
:30 Double Knee Tuck in Plank :30 Push-ups
• Air Squats should focus on pulling the chest up as the hips travel
down. Hold hands above eyes if necessary.
• Push-ups can be from the knees or the toes. Consider what is going
to be used in the workout.
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
LEVEL 2
5 Rounds For Reps:
AMRAP 3:
3 Power Cleans (95/65#)
6 Push-ups
9 Air Squats
– Rest 1:00 between rounds
LEVEL 1
5 Rounds For Reps:
AMRAP 3:
3 DB Power Cleans (20/10#) 6 Assisted Push-ups
9 Air Squats
– Rest 1:00 between rounds
LIMITATIONS
5 Rounds For Reps: AMRAP 3:
3 DB Power Cleans 6 Push-ups
9 Air Squats
– Rest 1:00 between rounds
Perform 3+ rounds in each 3:00 AMRAP.
Keep all movements unbroken for as many rounds as possible.
Work for the entire 3:00. Don’t stop short.