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Month: November 2019

191121

Verdant CrossFit, Verdant CrossFit North – CrossFit Core Conditioning (No Measure) 3 ROUNDS 10 Side to Side Lifts 10 Gymnastics Crunch 10 Knee to elbow :20 Scissors 5 side to arch Metcon (Weight) 10 EMOM: Even: 10 alternating box step ups. Hold 2 KBs in front rack if possible. Odd: 30 second max 10m side […]

191120

Verdant CrossFit – CrossFit Push Press (5 5 3 3 3) 65, 70, 75, 80, 85/88 Metcon (Time) 6 Rounds 10/8 Cal Bike 250 M Row :25 SB Hold* (.5 bw) 1:00 rest*if glutes aren’t trained to fire quite yet then instead do a Hip Up Hold potentially w/ weight

191120

Verdant CrossFit North – CrossFit SA KB Push Press (8 8 8 8 8 8) 6 x 8 ea. arm using the same weight Metcon (Time) 6 Rounds 12/10 Cal Bike* 250M Row :30 Weighted Hip Up Hold rest 1:00*based on class size

191119

Verdant CrossFit, Verdant CrossFit North – CrossFit Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dipsbe careful with dips. if they are hard take A BIG slice of humble pie and don’t injure yourself. Clean and Jerk (2 2 2 ) do this after the WoD if possible. 70, 70, 70

1911181

Verdant CrossFit North – CrossFit Weighted Step-ups (10 10 10 ) Hold 1 KB on Chest. 10 total. Hip should be below knee. Increase weight if possible. Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

191118

Verdant CrossFit – CrossFit Overhead Squat (3 3 3) 95, 100, 105% of 1RM Snatch Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#based on weather we can also row 500m

Movement Redundancy

Friday’s workout at both gyms was a 15 min AMRAP 5 power cleans 115/85, 3 full cleans, 20 medball cleans 20/14, and 10 ea. dead KB squat clean 70/53. We used three different implements, a barbell, a medball, and a kettlebell, to perform a clean. The objective of the workout was to test our athletes’ […]

191117

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (No Measure) Arch to Hollow Development Partner Stretch Low/medium/high amplitude swings Swings with object between feet Toe to bar progressions Metcon (Time) 5-4-3-2-1 STRICT PULL UP STRICT DIP STRICT HSPU after each movement do 5 gymnastics crunch (75 total)

191116

Verdant CrossFit – CrossFit Metcon (Time) Partner WoD: 100 Dumbbell/Kettlebell Thrusters (50/35) (53/35) 20 Rope Climbs 300 Double Unders 100 Sit-Ups

191116

Verdant CrossFit North – CrossFit Core Conditioning (No Measure) 3 ROUNDS 10 Side to Side Lifts 10 Gymnastics Crunch 10 Knee to elbow :20 Scissors 5 side to arch Metcon (Time) For Time: 1 Push Up 1 Pull Up 1 Sit Up 1 Box JumpAdd one rep to each movement each round for 10 rounds