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Month: May 2020

200520

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 3 Rounds: 20 Plate Hops 16 Groiners 12 Lunge to Hamstring 10 Good Mornings Running Warmup: Butt Kickers High Knees A- Skip B- Skip Carioca Metcon (Time) 5 Rounds 200m Run Rest**Rest = Work. Score is total time. Metcon (Time) Option 1: 12- 9- 6 […]

05202020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) 2:00 Bike All the line drills PVC Shoulder Stretches Push Press Drills Push Press ((5 – 4 – 3 – 2 – 1) x 2) Increase weight each set. Do 5-4-3-2-1 reps, then do it again. Metcon (Time) 3 Rounds 20cal Bike 20 Inverted […]

200519

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 4:00 of 20′ Bear Crawl Forward 10 Scap push ups 20′ Bear Crawl Backwards 10 KB Deadlifts DB Bench Press (5 ea, 5, 5, 5) Use same weight for each set. Alternate working arm during set: Right arm works while left arm hold DB extended, […]

05192020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) 2 Rounds 10 Half Burpee 10 KB DL 10 Bent T’s 10 Air Squat :30 Hollow Suitcase Deadlift (10 10 10) 3 x 10 each side Bent Over Row (10 10 10 ) 3 x 10 each side Metcon (Time) 5 rounds 10 Burpee […]

Earn Your Diet

In preface to this article – there’s a principle to dieting and weight loss that’s important for you to understand. When we eat a certain amount of calories on a consistent basis, you create a baseline or maintenance caloric intake for your body. Going over this maintenance consistently causes weight gain and going under consistently […]

200518

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 3 Rounds 200m Row 10 Groiners 10 Kang Squats with PVC – Squat Warm Up 4 Plop Squats(hold 1 second in bottom) 3 squats finding heels and pushing knees out (hold 1 second in bottom) 3 squats bracing core and moving hips and knees together […]

05182020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) 2:00 Jump Rope 60′ Crawl Straddle & Lunge Stretches 5 Kang Squat 10 Air Squat 5 e. Side Lunge 10 e. SlingShot Walks Back Squat ((5 – 4 – 3 – 2 – 1) x 2) Rest 2 min b/w sets. Increase weight each […]

200517

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (No Measure) 4 Rounds 20 Straddle Press Handstand Jump Accumulate :30 Free Standing HS in 30″x30″ box Metcon (No Measure) Superset x 4 Rounds 1a. single arm upright row x 15 ea. 1b. accumulate :20 at bottom of ring support Metcon (AMRAP – Reps) 12 EMOM 1. […]

200516

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 3 Rounds Row 2:00 Banded/weighted Good Morning x 10 Deadlift Jump x 5 8 Cossack Squats Movement Warm Up Deadlift (8 8 8 8 8) 5 EMOM @ 60-70% x 8 InGym: Metcon (Time) 3 Rounds for Time 12 Hand Stand Push-Ups 18 Deadlifts 225/155 […]

200515

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 4 Rounds 100M Run 10 Lateral Hops Over Low Object 20 Jumping Jacks then 3 Rounds 5 Down Dog 5 ea. SL Glute Bridge 5 ea. SL good morning Opt1: Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 30 minutes […]