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Category: Workout of the Day

190423

Verdant CrossFit – CrossFit Warm-up (No Measure) Warm Up Deadlift (4 4 4 ) build to 3 x 4 at 78% Metcon (Time) 4 Rounds 15/12 Cal Bike 10 Deadlift 185/125 rest :60Interval weight training – meant to be done as fast as possible with no resting during the round

190422

Verdant CrossFit – CrossFit Warm-up (No Measure) 600M Run Squat therapy 20 Jumping Air squats Good Morning x 10 5 Sorensons Front Rack Drills Front Squat Muscle Clean x 10 No foot movement full clean x 10 Full Clean w/ feet x 10 Squat Clean (3 3 3) NOT unbroken 70, 75, 80, 80% Metcon […]

190421

Verdant CrossFit – CrossFit Metcon (No Measure) Back to Basics #2 Top Ring Hold 10 x :08/:05 Bottom Ring Hld 10 x :05/:05 Top Ring Swing 8 x 5 False Grip Hold on Rings 8 x :08/:08 Metcon (No Measure) 15 EMOM 1. 10 Burpees to bar 2. 10 Toes to Bar 3. 10 HSPUs

190420

Verdant CrossFit – CrossFit Deadlift (4 4 4 4) 4 Min EMOM – all at ~75% Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

190419

Verdant CrossFit – CrossFit Warm-up (No Measure) Warm Up Front Squat (3 3 3 3) 3 – 2 – X – 2 4 sets 60, 65, 70, 75% Metcon (Time) 120 Wall Balls 80 Toes to Bar for time, you can break up reps as you like

04192019

Verdant CrossFit – Verdant Lite Warm-up Warm-up (No Measure) 2 Rounds 10 alt. Standing Side Bend (yoga style) 5 each Stationary Lunge 10 Tabletop Hip Lifts 5 each Side Plank Twist :20 Arch Hold :20 Hollow Hold Gymnastics Metcon (No Measure) 12 minute flow 8 each RNT Split Squat :30 Wall Sit 5 Push Ups […]

190418

Verdant CrossFit – CrossFit Warm-up (No Measure) Roll Out 8 Min Stretch: 4 Min Pancake 2 Min/ea Couch Stretch 1 Min Frog Stretch Handstand Walk (X X X X X X) Practice for roughly 10 min Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Box HSPU (RX = straight legs with hands close to box) Between each se do 5 […]

04182019

Verdant CrossFit – Verdant Lite Warm-up (No Measure) Stretch class at 8:15am & 12:00pm!

190417

Verdant CrossFit – CrossFit Warm-up (No Measure) 400m run 500m row Push Up practice Power clean demo This workout is for two members who have been with us a long time, since the beginning and are moving out of state. Power Clean (3 3 3) Work up to 3 sets above workout weight Pooles Are […]

04172019

Verdant CrossFit – Verdant Lite Warm-up Warm-up (No Measure) Stretch Out Then, 2 Rounds: 10 alt. Groiners 10 easy, stretchy Cobra lifts (backbend from lying prone) 10 alt. Bird Dog from Quadruped 10 Half Burpees (plank only no pushup) 10 Sumo Squats Weightlifting Sumo Deadlift (4×10) Use BB or KBs. Maintain same weight across all […]