2004

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%!