Category: Workout of the Day

200409

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 1:00 Pancake Stretch 1:00 Couch Stretch ea. :30 TSpine Stretch then 2 Rounds 8 Cossack Squats 8 Reverse Lunge 20 Zombie Walks 20′ Bear Crawl Metcon (Weight) 3 x :45 Object hold on ground max floor press Metcon (No Measure) 3 Rounds or 10:00 10 […]

200408

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 4 Rounds 100M Run 5 “Whee’s” 10 Airsquats 10 Walking Lunges then Learn RDL Romanian Deadlift (5 5 5 5 5) Single Leg w/ DB or KB x 8 ea. Double Leg = Barbell x 5 We don’t do these very often in classes BECAUSE […]

200407

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 4 Rounds 10 half burpees 5 broad jumps (increase explosivity as rounds progress) then 3 Rounds 20′ Death March 5 Inch worm w/ 2 push ups at bottom WoD1: Metcon (Time) 21-15-9 Dumbbell Thruster Burpee WoD2: Metcon (Time) 15 – 12 – 9 Push Press […]

200406

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) GENERAL WARM-UP 3 rounds of: 30-seconds of jumping jacks 10 gymnastics crunch 10 push-ups to a side plank 6 Cossack squats SPECIFIC WARM-UP Air squat 5 squat therapy reps – 3-sec. eccentric and 3-sec concentric 5 air squats with feet together 5 squat therapy rep […]

200405

Verdant CrossFit, Verdant CrossFit North – CrossFit HSPU: Metcon (No Measure) THIS CAN BE DONE AT HOME OR IN GYM! 4 ROUNDS 1/2 Box around the world 4 HSPU 8 total shoulder taps return to start position with 1/2 around the box rest 1:00-2:00 do a one less HSPU and 2 less shoulder taps each […]

200404

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 2 Rounds 10/10 Fire Hydrants 5/5 Bird Dog then 2 Rounds 5 Wide/Normal/Narrow Stance Air Squats 12 Groiners 18 High Knees 18 Mountain Climbers Power Clean (1) 3 Power Cleans + 1 Split Jerk Work to 88% of Power Clean Equip: Metcon (Time) 8 Min […]

200403

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 4 Min Of the following: 10 Half Burpees 5 Inch Worms 20′ Bear Crawl 25 Glute Bridges then DL Progressions Deadlift (6 6 6 6 6) Single Leg Deadlift 6 tempo DL each leg 2 second descent Metcon (5 Rounds for reps) 5 2-minute rounds […]

200402

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 4:00 At Casual Pace 30 Mountain Climbers 20 Jumping Jacks 10 Reverse Lunges then 10 Push Ups 10 Slider hamstring curl 10 Single Leg Glute Bridge CORE CONDITIONING #4 (No Measure) CORE CONDITIONING #4 4 Rounds V-UP + Jelly Belly Right then V-Up + Jelly […]

200401

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 2:00 Tabata Object Hop 2:00 Tabata Lateral Hop 2:00 Tabata Mountain Climbers … 3 rounds 10 Scap Push ups 10 Floor Press 5 Inchworms … 1 round 5 reps of everything for speed LINDSEY BROTHERS QUARANTINED (Time) 10 ROUNDS 20 Double-Unders 15 Medball Cleans 10 […]

200331

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 4 Rounds 200M Run (end of block and back) 8 Cossack Squats 12 Groiners 8 Feet-together squats Squat Technique What is a push-up plus sit-through? Metcon (5 Rounds for reps) 5 Rounds 1:00 Goblet Squat + Reverse Lunge R/L 1:00 RestTry to go weighted on […]