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