Category: Workout of the Day

190611

Verdant CrossFit - CrossFitWarm-up (No Measure)Row 500M 2 Rounds 12 Walking Lunge to hamstring stretch 10 banded good morning 4 ea. cossack squat What is the KB Linear Progression? KB warm Up SB Demo1xKB LP #1 (Weight)Kettlebell Linear Progression Snatch Progression = RKBs 13 Reps every minute for 10 minutes. If doing snatch minute 1 [...]

190610

Verdant CrossFit - CrossFitWarm-up (No Measure)PVC Stretches, Push Press 4 Rounds of Tabata Air Squat Partner OHS Test OHS Work and Positioning Practice Floor to OHSOverhead Squat (6 6 6 )This is intended to be more of a warm up than strength Work up to 3 sets of 6 above workout weight increasing.Metcon (AMRAP - [...]

190607

Verdant CrossFit - CrossFitWarm-up (No Measure)400M Run Cubans + Ys PVC Squat Therapy 20 Air Squats Medball Clean WorkGrindin' the Minutes (AMRAP - Rounds and Reps)Grindin' the Minutes 22 Min AMRAP 200M Run 200M Farmer Carry 70/53 30 Wall Balls 20/14 15 Medball CleanBuy: Metcon (AMRAP - Reps)Buy In: 60 Sit Ups

190606

Verdant CrossFit - CrossFitWarm-up (No Measure)2 Rounds 15 Cal Row 20 Lunge to ham stretch 4 ea. scorpions 8 pass through Roll 5 Min 3 x 15 Gymnastics Crunch 3 x 8 ea. SL V UpMetcon (No Measure)4 Rounds X Strict Pull Up (UB) 8-10 DB Push Press (UB)Metcon (Time)20-15-10-5 Strict Handstand Push Up Strict [...]

190605

Verdant CrossFit - CrossFitWarm-up (No Measure)3 rounds 200m Run 8 reverse v up 8 reverse lunge on sliderMetcon (Weight)Russian KBs Work on loud breathing pattern 2 x 50 reps unbroken 53/35Metcon (Time)Chipper McDipper 50 Pull Ups 40 KB Deadlifts (inside legs) 53/35 30 KB Front Squats 20 KB S2O (10 ea. arm) (other arm is [...]

190604

Verdant CrossFit - CrossFitWarm-up (No Measure)3 Rounds RKB x 15 8 KB Squat 8 KB DL 5 Good morning Pretend hang position to max height jump 3 x 4 Going from hang is a good idea if mobility is tough BB Power Cleans x 10 w/ no foot movement (you have to extend and drop) [...]

190603

Verdant CrossFit - CrossFitWarm-up (No Measure)Lunge, Lunge to Hammie, Band Shuffles Row 500M PVC Squat Therapy Front Rack Drills 20 Air Squats 3 x 8 Front Squat w/ BB @ tempoFront Squat (4 4 4 )2 - 2 - X - 2 try to follow the pattern 3 x 4 @ 65%Metcon (AMRAP - Rounds [...]

190601

Verdant CrossFit - CrossFitWarm-up (No Measure)Say happy birthday to Kevin!Metcon (Weight)3 x 20 (total) Lunges w/ weight rest :60Metcon (AMRAP - Reps)3 Rounds 3:00 of work 500m row + Max Man makersreps is number of manmakers

190531

Verdant CrossFit - CrossFitWarm-up (No Measure)Run 400M Row 500M FAST PVC Clean and Jerk Warm Up Barbell Warm Up to slightly over CJ Muscle Up ClinicMetcon (AMRAP - Rounds and Reps)13 Min AMRAP 3 Muscle-Ups 10 Full Clean and Jerk 135/95 Rx+ 185/125

190530

Verdant CrossFit - CrossFitWarm-up (No Measure)Roll all the things 6:00 Run 400M PVC Pass Through + StretchingLandmine Press (6 6 6 6)kneeling landmine press do all sets at the same weight 4 x 6 ea. arm rest :75 between setsSupine DB Row (6 6 6 6)Lay on bench on stomachLay flat on bench and do [...]