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Month: March 2020

200331

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 4 Rounds 200M Run (end of block and back) 8 Cossack Squats 12 Groiners 8 Feet-together squats Squat Technique What is a push-up plus sit-through? Metcon (5 Rounds for reps) 5 Rounds 1:00 Goblet Squat + Reverse Lunge R/L 1:00 RestTry to go weighted on […]

200330

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) Tabata Jumping Jacks 3:00 3 Rounds 10 Scap Push-Ups 10 Push Press (if possible based on equipment) 10 Good Mornings (weighted if possible) Clean Warm Up (any object should work here, single DBs or KBs will be 3/arm) Squat Warm Up The Chief (AMRAP – […]

200328

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) Tabata for 6:00 2:00 Tabata Hop to object 2:00 Tabata Lateral Hops 2:00 Single Leg hops to low object 3 Rounds 10 Curtsy Squats 8 Cossack Squats 5 Pistol Progression each leg Metcon (Time) (Guestimate 50′ then do walking lunges Burpees = number of steps […]

200327

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 3 Rounds 10 Reverse Lunges 10 Good Morning 10 Arm Circles F/B 3 Rounds 10 Airsquats 6 Jumping Lunges Metcon (Time) Every 5 Minutes for 5 Rounds: 25 Deadlifts 20 Jumping Lunges 15 Object Swing 10 Burpee + SDHP Run 400M or to end of […]

200326

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 3 Rounds 20 Jumping Jacks 10 Half Burpees 8 Cossack Squats Squat Technique Logistics of Bear complex WoD rest Abs Metcon (AMRAP – Reps) 5 Rounds each round is 2 Min AMRAP 8 Bear Complex* Max Burpees rest 2:00 between rounds*barbell, plate, DB, KB, sandbag, […]

032520

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Metcon (Time) Endurance Intervals 5 Rounds ~10 Cal Bike ~10 Cal Row 6-15 Burpees to bar rest 2:00 Bent Over Row (8 8 8 8) Metcon (No Measure) 3 Rounds 10 Front Delt Raise 10 Side delt raise

200325

Verdant CrossFit North – CrossFit GYM: Warm-up (No Measure) 3 Rounds 100M Row (no arm pull) SA KB Shoulder Press x 8 SA KB Bent Row 5 Inch Worm 4 Cossack Squat then 40 RKBs Unbroken Push Press Progression Push Press Strength Medball Progressions and Coaching GYM: Push Press (1) Work to a maximal push […]

200325

Verdant CrossFit – CrossFit Warm-up (No Measure) 3 Rounds Increasing Speed: 10/8 Cal Bike or Row 10 Banded Good Morning 10 Lunge to ham stretch 10 cossack squat 20 RKBs DL Progressions and DL coaching Warm up to DL Metcon (Time) 6 Rounds 15/12 Cal Bike 6 Deadlifts 225/155 rest 2:00Goal is to sprint! North: […]

032420

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Metcon (Weight) 4 Rounds 10 Elevated Curtsy Squat Total 10 Bulgarian Squat total 10 Side Lunge use weights if desired Metcon (Time) 5 Rounds 5 – 10 Medball Clean 5 – 10 Wall Ball Shot 5 – 10 Wall Ball Push Press

200324

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (Time) Row 500 meters 50 Gymnastics Crunch Row 1,000 meters 30 Gymnastics Crunch Row 2,000 meters 20 Gymnastics Crunch Back Squat (5 5 5) 80% of max for all three sets, do these after WoD! HOME: Metcon (Time) 400 M Run 50 Airsquat 800 M Run 30 […]