Verdant CrossFit – CrossFit Reverse Lunge Warm Up (No Measure) 400M Run 8 inch worm 12 Walking Lunge to Hamstring Stretch 20 Hip Ups (lay on ground and drive hips towards sky) 10 ea. reverse lunge on slider 10 Cossack Squat 50′ monster shuffle 12 Air Squats Reverse Lunges (5 5 5 5) 5 each […]
Written by Cassie Smith I know this might seem like a really obvious idea, but I’m going to talk about it anyway: Being good at anything takes time. Since we all have CrossFit in common, I’ll use that as the thing. CrossFit is unique in that it requires substantial ability in a variety of skills. […]
Verdant CrossFit – CrossFit Warm-up (No Measure) Warm Up: Line Drills 6 Min Roll 5 Min Set Up Low Rings 4 Rounds each :05//:05 Top of Ring Hold :05//:05 Bottom Ring Hold 5 Top of Ring Swings 3 Rounds 18 Gymnastics Crunch 18 SL V Ups Metcon (AMRAP – Reps) Ring Complex: Once ever :90 […]
Verdant CrossFit – CrossFit Warm-up (No Measure) 5 Min Smash Quads and Hammies 400M Run PVC Pass Through, Shoulder Press, Push Press 2 Rounds 4 cossack squats ea. 8 Sumo Squat 4 scorpions ea. BB Push Press Warm Up Push Press (10 10 10 ) work to a heavy 10 rep push press w/ barbell […]
Verdant CrossFit – CrossFit Warm-up (No Measure) Row 500M 2 Rounds 12 Walking Lunge to hamstring stretch 10 banded good morning 4 ea. cossack squat What is the KB Linear Progression? KB warm Up SB Demo 1xKB LP #1 (Weight) Kettlebell Linear Progression Snatch Progression = RKBs 13 Reps every minute for 10 minutes. If […]
Verdant CrossFit – CrossFit Warm-up (No Measure) PVC Stretches, Push Press 4 Rounds of Tabata Air Squat Partner OHS Test OHS Work and Positioning Practice Floor to OHS Overhead Squat (6 6 6 ) This is intended to be more of a warm up than strength Work up to 3 sets of 6 above workout […]