Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up (No Measure)
GENERAL WARM-UP
3 rounds of:
30-seconds of jumping jacks
10 gymnastics crunch
10 push-ups to a side plank
6 Cossack squats
SPECIFIC WARM-UP
Air squat
5 squat therapy reps
– 3-sec. eccentric and 3-sec concentric
5 air squats with feet together
5 squat therapy rep
5 air squats with feet wide
5 squat therapy reps
5 air squats
Push-up
30-second high plank hold
5 push-ups
Dumbbell snatch
Perform 2 rounds of the following progression: first with a light dumbbell; second with a heavier dumbbell
5 Dumbbell deadlift, per side
5 Dumbbell deadlift + shrug, per side
5 Dumbbell muscle snatch, per side
5 Dumbbell power snatch, per side
3 Cycled dumbbell power snatch, per side
Practice
Perform 2 rounds of:
3 air squats
6 dumbbell snatches (increase load to intended workout weight in the second round if possible)
3 push-ups
Support Your Local Box #1 (AMRAP – Rounds and Reps)
10-min. AMRAP:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm
♀ 35 lb. ♂ 50 lb.
there is a weight on this one today because it is the official CrossFit WoD. Don’t worry about the weight.