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Month: April 2019

190406

Verdant CrossFit – CrossFit Warm-up (No Measure) Run 400M Banded Good morning, Inch Worms, Cossack Squats, Sumo Good mornings RKBs PVC/BB DL Practice Deadlift (3 3 3 3) 70, 75, 80, 85 Metcon (Time) 15 – 12 – 9 Deadlift 275/180 Bar Facing Burpeethis is meant to be a sprint, DLs don’t need to be […]

04052019

Verdant CrossFit – Verdant Lite Warm-up Warm-up (No Measure) With PVC – Pass Thrus, Circles, Twist – Goodmorning, Windmill, Stagger RDL – SL V-Up, Reclined Jefferson Curl Weightlifting Metcon (No Measure) 3 Rounds for Quality Tuck Up x10 Windmill x5 each SL Hip Thrust x8 each*Lay all the way flat on ground between each tuck […]

190405

Verdant CrossFit – CrossFit Warm-up (No Measure) Warm Up 400M Run Skips, High Knees, Running Drills Squat Warm Up T-Spine Warm Up Snatch/Clean–>OHS Strategy Overhead Squat (5 5 5) from ground* if overhead squats aren’t a good idea we can always do front squats, back squats, goblet squats etc. don’t use it as an excuse […]

190404

Verdant CrossFit – CrossFit Warm-up (No Measure) Roll trouble areas 10Min Run 800m Do Intervals Stretch with class post intervals! Metcon (Time) Assault Bike/Row Intervals 6 Rounds Row 350M Bike 18/15 Cal rest 2:00 Metcon (No Measure) Stretch out! This is your active recovery!

190403

Verdant CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 20 Walking Lunges 20 Calf Raises 400M Run 5 Min Jump Rope Work or Practice PVC OH Stretching PVC Push Jerk Push Jerk (5 5 5) Metcon (Time) 4 Rounds 65 Double-Under 10 Push Jerk 155/115 rest :90

190402

Verdant CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 6 Rounds Tabata Air squat Banded Shuffle Banded Press, T-spine openers, Pressing warm ups Practice SB Cleans Learn SB Thruster Practice SB Thruster SB Thruster (3) work to heavy 3 Metcon (Time) 21 – 15 – 9 SB Thrusters Toes to Bar we have a […]