WoD Blog

190415

Verdant CrossFit – CrossFit Warm-up (No Measure) Row Warm Up Squat Warm Up OH Mobility for Snatch Strength is an EMOM 6 Do 3 Power Snatches and then Immediately 3 Thrusters on the minute with the same bar gradually increasing each minute. Start very light so it serves as warm up and strength Power Snatch […]

04152019

Verdant CrossFit – Verdant Lite Warm-up Warm-up (No Measure) Wrist & Forearm Stretches Ankle Stretch Then 2 rounds, 5 each Quad Tspine Twist 5 each Quad Hip Circles 5 each Stationary Lunge 10 slow Perfect Squats 15 each Sling Shot Walks Weightlifting Front Squat (4×8 @55,60,65,70%) Metcon Metcon (3 Rounds for reps) EMOM 15min 1. […]

190413

Verdant CrossFit – CrossFit Warm-up (No Measure) Row Practice Banded Good Morning RKBs Deadlift (3 x 3) Work up to 3 x 3 @ 70%. 70% needs to be above workout weight! Metcon (5 Rounds for distance) Interval Weight Training 5 Rounds 7 Deadlift 275/200 1:00 Row rest 2:00

04122019

Verdant CrossFit – Verdant Lite Warm-up (No Measure) Bro Out, Show Out TONIGHT! 6:15pm. Come hang out! Warm-up Warm-up (No Measure) 2-3 Rounds 10 PVC Wide Stance Goodmorning 5 PVC Pass Thru 5 PVC High Pull 10 PVC Sumo Squat 5 each Quadruped Twist Weightlifting Hip Extension (3×10) On GHD machine, hinge from hips, maintain […]

190412

Verdant CrossFit – CrossFit Warm-up (No Measure) Run 400M Line Drills Squat Warm Up Split Jerk/Clean Work DB Demo Split Jerk (4 4 4 ) ascending 65, 70, 75 Metcon (AMRAP – Reps) 1. DB Split Clean 2. Burpees 3. DB Squat Clean 4. Box Jump 5. Rest 3 Rounds Goal is max reps at […]

190411

Verdant CrossFit – CrossFit Warm-up (No Measure) Take a ball and smash the pecs, tris, and quads. If it’s too tender use a roller instead. 6 min smash. Stretch out OH position – Roller/KB stretch 3 x :30 10 cossack squats + 15 airsquats Muscle-ups (x x x x x x) if we can’t do […]

04112019

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

190410

Verdant CrossFit – CrossFit Warm-up (No Measure) Warm Up Bench Press (6 6 6 6) Strict Chin-Ups (x x x x) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP Cindy 5 Pull – Ups 10 Push Ups 15 Airsquats goal is someone getting to 20 rounds

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 […]

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 […]