Category: Uncategorized

190722

Verdant CrossFit – CrossFit Warm-up (No Measure) 600M Jog 2 Rounds 8 Calf Raises 8 Ham Sliders 8 Lunge to Ham Stretch Single-Unders w/ proper “pull and fall” tech Running with jump rope x 4arms are always at 90! Metcon (Time) 6 x 200M RunPretend like this is a mile. Rest :30 or :45. You […]

7/20/19

Verdant CrossFit – CrossFit Metcon Partner style, MM/FF 0:00-10:00 1 RM Overhead Squat from the ground, one bar Rest 5:00 3 Rounds: 40 x Syncro Wallballs 40 x Burpees (Shared) 30 x Pull-Ups (One person hangs from the bar while the other works) 20 x Power Cleans, 205/145 (Shared)

190719

Verdant CrossFit – CrossFit Warm-up (No Measure) 500M Row Slow 5 Cal Medium 5 Cal Fast x 2 Squat Therapy + Front Squat Mechanics Front Squat (1) 1 rep 90%-95% (failing is not an option, don’t lift if you are going to fail). warm up together 2 x 70, 2 x 80, 1 x 85, […]

07192019

Verdant CrossFit – CrossFit Lite Warm-up Warm-up (No Measure) 2 Rounds :90 Row 10 e. Slingshot Walks 10 Air Squats Then, Front Rack Stretches T-Spine Stretch Weightlifting Front Squat (5×3 increase weight each set) Metcon Metcon (Time) 3 Rounds 12cal Row 15 Wall BallMove fast! Scale to: 8cal Row 10 Wall Ball

190718

Verdant CrossFit – CrossFit Warm-up (No Measure) Let’s Roll and Smash 5:00 Dynamic Stretches in Line Drills :30 Hang on Bar (warm up hands) 2 x 6 arch to hollow w/ feet together Single position practice – no more than 2 reps. The Challenge of Thompson (AMRAP – Rounds) Marshall Thompson Challenge: 4 Strict Knees […]

190717

Verdant CrossFit – CrossFit Warm-up (No Measure) 600M Run 40 Plate Jumps 10 Calf Raise Bear Crawl Forward/Backward Skips Then 3:00 Jump Rope Work Singles, Doubles, Alternating Partner HSW Drills Practice Box Step Over Tyler Nickell’s Favorite (Time) 3 Rounds 1,000M Row 35 Box Step Over (no jumping allowed) 24/20 50′ Hand stand Walk 100 […]

190716

Verdant CrossFit – CrossFit Warm-up (No Measure) 3 Rounds Warm Up Pace – each round should be faster Row 300M 8 Reverse V-Up on Sliders 4 Inch Worm then Squat Warm Up Thruster PVC Warm Up Thruster (5 5 5 ) 3 working sets of 5 reps rest as a class 2:00 between sets. increase […]

190715

Verdant CrossFit – CrossFit Warm-up (No Measure) 400M Run 20 Walking Lunges 8 ea. cossack squat 20 ea. R/L Banded Shuffle Hip Openers R/L 10 Air Squats 1/4 10 Air Squats 1/2 10 Pause Air Squats Full Depth Goal for WoD is full depth on all squats 10 Airsquats Fast Team Synchro Squat Game x […]

190713

Verdant CrossFit – CrossFit Team Chipper (Time) 50 muscle ups 50 thrusters, 115 / 75 lb. 50 box jump overs, 24″ / 20″ 10 snatch, 225 / 145 lb. M/F pairs

190712

Verdant CrossFit – CrossFit Landmine Front Squat (5 5 5 5) Landmine Press (6 6 6 6) Landmine Trunk Rotation (4 4 4 4) Technically this is anti rotation Cyclone (Time) 40 Cal Bike 200M SB Carry 40 Cal Bike