Verdant CrossFit, Verdant CrossFit North – CrossFit
Deadlift (10 10 10 10 )
Do 4 x 10 @ 55% of 1RM DL or estimated 1RM DL
WoD: Metcon (Time)
Break up however you want:
50 Ring Dips
50 Deadlifts (135/95)
BB: Snatch (2 2 2 2 2 2 )
6 x 2 from Mid-Thigh Hang @ 70%
BB: Drop Snatch (3 3 3 3 3)
50%
BB: Romanian Deadlift (5 5 5)
Teen: Warm-up (No Measure)
Lower Body Warmup:
2×1 min Plank on Forearms.
a. Reverse Lunges Sliders and Side Lunges 2 x 15
b. 2×5 Cossack Squats
c. 2×5 Tuck Jumps
d. 2×10 hamstring curl
Teen: Metcon (No Measure)
Strength:
1.4×6 Front Squat – 1 ¼ @ 60%-65%-70%-70% (4 count lower ¼ up / all the way up)
2a. 3x6ea Reverse Lunge @ 40% Back Squat 1RM
2b. 3×6 Romanian Deadlift @ 55% of regular DL 1RM
Teen: Metcon (No Measure)
10 Min AMRAP
10 Russian KBS
8 Burpees
Pre: Warm-up (No Measure)
Wide Legged Toe Touches x 20
Pigeon Stretch 1:00
Pancake Stretch 2:00
Pre: Metcon (No Measure)
2 Rounds
10 Good Mornings
10 ea. Reverse Lunge
10 Air Squat
10 KB Deadlift
Learning the Deadlift
Waist to Knee
Shin to Knee
Possible Block Usage
Pre: Metcon (No Measure)
5 x 5 at the same weight
Directly after the Set do 5 PVC Jump Over (Put PVC on top of Box, weight PVC down with plate)
Pre: Metcon (No Measure)
WoD
5 Rounds
14 KB Reverse Lunge
14 HR Push-Up or Box HSPU
14 PVC Toe to Bar