Verdant CrossFit, Verdant CrossFit North – CrossFit
INT1: Metcon (Time)
4 Rounds
20/15 Cal Bike
200M Run
Rest 2:00
INT2: Metcon (Time)
4 Rounds
6 Burpee Box Jump
Run 200M
Rest 1:00
10 Burpee Box Jump
Teen: Warm-up (No Measure)
Upper Body Warmup 1:
a. 2×10 Shoulder shockers
b. 2×10 Cubans
c. 2×20 Band Pull Aparts
d. 2×5 Clapping Pushups (As high as possible)
Teen: Metcon (No Measure)
13-15 Year Old
Strength:
Supersets
1a.4×6 Close Grip Bench Press 1 1/4 @60%-65%-70%-70%
4 count lower ¼ up / all the way up
1b. 4×6 Chin-up: AHAP
4 count down (Negative)
2a.3×6 Neutral Grip Single Arm DB Bench Press 22.5% Bench 1RM
2b. 3×6 DB Row 27.5% Bench 1RM
GPP:
8 Sled Sprint down and Back (punch knee punch ground)
rest :90
Pre: Metcon (No Measure)
8-12 Year Olds
Pizza Game
Air Squat Tutorial
Dumbbell Front Squat (Single Dumbbell) – What happens when we add an external object?
Tabata Air Squat
(learning to count and record reps)
Max effort is goal
WoD # 1
Explain AMRAP
Explain Scaling and Changing Workouts
Amrap 8
10/7 Cal Bike
10 Air squat
8 Burpees
10 Sit Ups
BB: Back Squat (4 7 10 4 7 10)
This is the beginning of a new cycle. This programming and all programming with the PREFIX BB is done at Barbell Club.
all sets done at 70%
BB: Clean and Jerk (1 1 1 1 1 1 1)
Clean + Power Jerk + Clean + Jerk – 1+1+1+1 (hold last jerk 5 sec in split)