Verdant CrossFit – CrossFit
Warm-up (No Measure)
3 Rounds Increasing Speed:
10/8 Cal Bike or Row
10 Banded Good Morning
10 Lunge to ham stretch
10 cossack squat
20 RKBs
DL Progressions and DL coaching
Warm up to DL
Metcon (Time)
6 Rounds
15/12 Cal Bike
6 Deadlifts 225/155
rest 2:00
Goal is to sprint!
North: use the rower and do the same calories
Deadlift (2 2 2 2 2 2 2 2 )
8 EMOM
WORKING AT HEAVY WEIGHT IF POSSIBLE FOR 2 REPS 80-90%
USE THE SAME WEIGHT THE WHOLE TIME
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!
This can be done with no equipment at home or with equipment!
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)
if you have equipment do this after the wod! this can also be done without equipment if you get creative!!!