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Category: Workout of the Day

8
Apr
2019

190409

Verdant CrossFit – CrossFit Warm-up (No Measure) Row 500M KB DL, Swings How to Kip Dips Progressions for Dips SB Clean SB Muscle Clean (2 2 2) do 3 sets of 2 at the same weight above workout weight Metcon (Time) 55/50 Cal Row 30 CJ w/ SB 30 Ring Dip 30 Burpee over bag […]

8
Apr
2019

04082019

Verdant CrossFit – Verdant Lite Warm-up Warm-up (No Measure) Line Drills – Lunge & Reach – Inch Worm – Bear Crawl – Over Under Lateral Steps – Crab Walk Then, 5 Kang Squats 10 Chinese Squats 5 Stationary Lunge each 10 Ring Scap Rows 10 Ring Rows (palms down, pull to sternum) :30 Hollow Hang […]

7
Apr
2019

190408

Verdant CrossFit – CrossFit Warm-up (No Measure) 750m row Increase every 250m 20 warm up air squats and then 15 perfect air squats Front rack warm up Post FSQ pull up warm up Front Squat (3 3 3 3) Start at 60% and if possible increase 3 – 2 – X – 2 three down, […]

5
Apr
2019

190406

Verdant CrossFit – CrossFit Warm-up (No Measure) Run 400M Banded Good morning, Inch Worms, Cossack Squats, Sumo Good mornings RKBs PVC/BB DL Practice Deadlift (3 3 3 3) 70, 75, 80, 85 Metcon (Time) 15 – 12 – 9 Deadlift 275/180 Bar Facing Burpeethis is meant to be a sprint, DLs don’t need to be […]

5
Apr
2019

04052019

Verdant CrossFit – Verdant Lite Warm-up Warm-up (No Measure) With PVC – Pass Thrus, Circles, Twist – Goodmorning, Windmill, Stagger RDL – SL V-Up, Reclined Jefferson Curl Weightlifting Metcon (No Measure) 3 Rounds for Quality Tuck Up x10 Windmill x5 each SL Hip Thrust x8 each*Lay all the way flat on ground between each tuck […]

5
Apr
2019

190405

Verdant CrossFit – CrossFit Warm-up (No Measure) Warm Up 400M Run Skips, High Knees, Running Drills Squat Warm Up T-Spine Warm Up Snatch/Clean–>OHS Strategy Overhead Squat (5 5 5) from ground* if overhead squats aren’t a good idea we can always do front squats, back squats, goblet squats etc. don’t use it as an excuse […]

3
Apr
2019

190404

Verdant CrossFit – CrossFit Warm-up (No Measure) Roll trouble areas 10Min Run 800m Do Intervals Stretch with class post intervals! Metcon (Time) Assault Bike/Row Intervals 6 Rounds Row 350M Bike 18/15 Cal rest 2:00 Metcon (No Measure) Stretch out! This is your active recovery!

2
Apr
2019

190403

Verdant CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 20 Walking Lunges 20 Calf Raises 400M Run 5 Min Jump Rope Work or Practice PVC OH Stretching PVC Push Jerk Push Jerk (5 5 5) Metcon (Time) 4 Rounds 65 Double-Under 10 Push Jerk 155/115 rest :90

2
Apr
2019

190402

Verdant CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 6 Rounds Tabata Air squat Banded Shuffle Banded Press, T-spine openers, Pressing warm ups Practice SB Cleans Learn SB Thruster Practice SB Thruster SB Thruster (3) work to heavy 3 Metcon (Time) 21 – 15 – 9 SB Thrusters Toes to Bar we have a […]