Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up (No Measure)
GENERAL WARM-UP
AMRAP 7
Run 100 meters
High knees 10 meters
Butt-kickers 10 meters
10 push-ups to downward dog
10 elbow to instep
10 air squats
SPECIFIC WARM-UP
Pull-up
(2 sets of 5 kip swings
2 sets of 2 kip swings + 1 kip
2 sets of 2 kip swings + 1 pull-up)
2 minutes of practicing pull-ups
Kettlebell swing
Complete 2 rounds of the following progression. Use a light KB in the first round and a KB at the intended working weight in the second.
5 kettlebell deadlifts
5 Russian swings
5 overhead swings
Practice
Run 100 meters
3 swings
2 pull-ups
EHOME: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
HOME: Metcon (Time)
HOME HELEN:
3 Rounds
400M Run
21 Jumping Air Squats
15 Table Pull-Ups/Sheet Ring Rows
HOME: Metcon (Time)
HOME STRENGTH:
4:00 Hand Stand Hold
every time you come down do 5-15 Planche Push-Ups
then
HOME: Metcon (Time)
HOME STRENGTH PART 2
5:00 Plank Hold
every time you break do 10-20 ea. SL Hip Ups
do this instead of HSH if necessary
Power Clean (4 4 4)
(if you have a barbell do this instead of other strength) after Helen do 3 sets of 4 at 80%!