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Month: July 2020

200719

Verdant CrossFit, Verdant CrossFit North – CrossFit Skill: Metcon (No Measure) Skill Today! Arch to Hollow + Lat Fly *goal is to maintain hollow as you let go Core: Metcon (Weight) 3 Rounds Banded Anti-Rotations x 8 ea. KB Drop Reverse Lunge x 8 ea. Shoulder Plank Taps x 16 Score is Weight of Lunge […]

200718

Verdant CrossFit, Verdant CrossFit North – CrossFit Push Press (3) Take 10 minutes to work to a heavy 3 rep Push Press Shoulder Press (X – X – X) take 50% of your push press max and do 3 max rep sets of shoulder press at that weight Metcon (Time) 500M Row 60 Wall Balls […]

200717

Verdant CrossFit, Verdant CrossFit North – CrossFit Power Clean (4 4 4 4) 75% all the way Metcon (Time) 6 Rounds 6 Power Clean 225/155 100M Farmer Carry 70/53* rest :90Go to tatto shop and back HOME: Metcon (Weight) WARM-UP:⁣ 6:00 of:⁣ 5/5 Bulgarian Split Squats⁣ 10 Prone I’s⁣ 10 Knee Push Ups⁣ -then-⁣ 4 […]

071720

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) PVC Stretch 2 Rounds: 150m Row 8 Half Burpee 5 each DB SA Press G2O Breakdown & Practice Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 65 lb /45lb 10 bar-facing burpees* *May step over bar on […]

200716

Verdant CrossFit, Verdant CrossFit North – CrossFit ABS: Metcon (No Measure) 10 Min Max 2 Rounds 20 Reverse V – Up on Sliders 20 Stalder Pike Leg Lift 30′ Seal Walk :30 – 1:00 Hollow Position Hold EMOM: Metcon (No Measure) 12 EMOM: ODD: 12/9 Ring Dips + 20 DBUs EVEN: 10/6 Strict Chin Up […]

200715

Verdant CrossFit, Verdant CrossFit North – CrossFit Snatch Balance (4 4 4 4) Work on receiving in a squat, bringing bar to back. If necessary scale to overhead squat. Try to do SOME kind of overhead squat, that’s the goal. I CAN BASIC (AMRAP – Rounds and Reps) 18 Min AMRAP 13 Kipping Pull-Up 11 […]

071520

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) 3 Rounds :30 Bike 10 e. Banded Walks 10 Air Squats 5 Inch Worm + Pushup 5 e. Lunge to Ham Back Squat (10 10 10) Push-ups (10 10 10 ) 3 sets of push-ups with 10 reps as the minimum – scale as […]

200714

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (Time) 3 Sets w/ 5:00 Rest after each Set Set: Run 400M Row 250M Rest 3:00 Row 500M Run 200M Back Squat (20) try 50-60% and do 20 unbroken backsquats trying to keep the squats at the same tempo with the same rest from 1 to 20. […]

071420

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) 3-5min Rowing breakdown and practice. 2 Rounds 10 PVC Goodmorning 10 PVC Sumo Goodmorning 10 Cossack Squat 10 Ring Lat Press Down :10 Hollow Hang Practice Sumo DL & PU pu: Sumo Deadlift (10 10 10 10) Pull-ups (6 6 6 6) do them […]

200713

Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (5 5 5) 70, 75, 80 Metcon (Time) 50 Burpee to Bar 50 Box Jump Over 50 Medball Clean 20/14 25 Burpee to Bar 25 Box Jump Over 25 Medball Clean 20/14 HOME: Metcon (Time) WARM-UP:⁣ 5:00 of:⁣ 5 Wall Squats⁣ 5 Cuban Press (light weight or […]