Verdant CrossFit North – CrossFit
GYM: Warm-up (No Measure)
3 Rounds
100M Row (no arm pull)
SA KB Shoulder Press x 8
SA KB Bent Row
5 Inch Worm
4 Cossack Squat
then
40 RKBs Unbroken
Push Press Progression
Push Press Strength
Medball Progressions and Coaching
GYM: Push Press (1)
Work to a maximal push press in a maximum of 15 minutes. If a single rep max isn’t a good idea then see if we can do a 3 rep max.
GYM: Metcon (Time)
10 Rounds
15 Medball Clean 20/14
10 Push Press 85/60
HOME: Warm-up (No Measure)
Warm Up at Home:
2 Rounds
Cubans x 10 (no weight)
Front Delt raises x 15
10 Slow Lowers from plank to ground
1/4 squat x 10 + jump
1/2 squat x 10 + jump
full squat x 15
If you have equipment or your backpack go through 5-10 reps of each movement
HOME: Metcon (Time)
15-12-9
Push-Ups
Backpack Sumo Deadlift High Pulls (or KB or DB)
Backpack Thrusters
1:00 Rest
9-12-15
Backpack Thruster
Backpack Sumo Deadlift High Pull
Push-Ups
14:00 Time Cap!
EHOME: Metcon (Weight)
HOME STRENGTH:
20 Min EMOM
Odd: 10 Push Press (10/each arm w/ DB or KB OR SINGLE PLATE)
Even: Bulgarian Split Squat 8 ea leg (OR PISTOL) (or goblet squat with backpack)