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210209

Verdant CrossFit, Verdant CrossFit North – CrossFit

DB Increasing Beep Test (AMRAP – Rounds and Reps)

3:00 Round

Finish the reps and the rest of the time is your rest.

Every round add 2 reps to each movement.

1 DB 50/35

5 Devil Press

5 Thruster

5 Step Over

Record the number of rounds you FINISHED and then the corresponding number of reps
RX = DB by side

Shoulder Press (5 5 5 5 5)

5 sets of Shoulder Press

doing last 2 sets at 80%

Push Press (6 6 6 )

do 3 x 6 @ final shoulder press weight

HOME: Metcon (AMRAP – Rounds and Reps)

Warm Up:

6:00 of

12 Walking Lunges

20ft Bear Crawl Forward

5 Push Ups

20ft Bear Crawl Backward

10 Zombie Kicks

Metcon:

3:00 Round

Finish the reps and the rest of the time is your rest.

Every round add 2 reps to each movement.

1 DB 50/35 or 1 KB 53/35

5 Devil Press

5 Thruster

5 Box Step Over*

Record the number of rounds you FINISHED and then the corresponding number of reps

*If step over cannot be done do step-ups or reverse lunges with your weight.

HOME: Single Arm Shoulder Press (5 sets of 5-10 reps ea)

*If a light weight is all that is available do more reps or work on control throughout the whole rep.

* Put reps completed each set in score

HOME: Single Arm Push Press (3 sets of Max Reps ea)

*Record total number of reps completed

**Use the same weight as the Shoulder Press