WoD Blog

190619

Verdant CrossFit – CrossFit Reverse Lunge Warm Up (No Measure) 400M Run 8 inch worm 12 Walking Lunge to Hamstring Stretch 20 Hip Ups (lay on ground and drive hips towards sky) 10 ea. reverse lunge on slider 10 Cossack Squat 50′ monster shuffle 12 Air Squats Reverse Lunges (5 5 5 5) 5 each […]

Your Training Age: What It Is and Why It Matters

Written by Cassie Smith I know this might seem like a really obvious idea, but I’m going to talk about it anyway: Being good at anything takes time. Since we all have CrossFit in common, I’ll use that as the thing. CrossFit is unique in that it requires substantial ability in a variety of skills. […]

190618

Verdant CrossFit – CrossFit Warm-up (No Measure) Roll Out Hammies/Butts from yesterday 5 min 2 Rounds 10 Banded Pull Aparts 10 Banded Press 10 Banded Face Pulls 400M Run Bear Crawls Bench Press (5 5 5 5 5) 5 x 5 @ 70-75% Bent Over Row (8 8 8 8 8) use KB for this, […]

190617

Verdant CrossFit – CrossFit 1xKB LP Week 2 (Weight) 12 Total Minutes *USE THE SAME WEIGHT AS LAST WEEK Every Min 12 Reps per arm for 2 mins (ie 24 reps on one arm every 2 min)Snatches, if we did RKBs and want to try Snatch we have a 2 bad rep maximum Old Country […]

190615

Verdant CrossFit – CrossFit Rope Climb 10 Min Rope Climb Learning and Practicing 1. Wrap Technique 2. J Hook Metcon (Time) Pair WoD 8 Rope Climbs 25 Clean and Jerk SB 8 Rope Climbs 25 Thrusters 8 Rope Climbs

190614

Verdant CrossFit – CrossFit Warm-up (No Measure) There are minor and slight variations to the warm up and then will be on the board. You get to CHOOSE which Fran is your Fran this Friday! Cluster (2 2 2) Squat Clean + Thrusterwork to a heavy 2 rep – 1 clean + 2 Thrusters Fran […]

190613

Verdant CrossFit – CrossFit Warm-up (No Measure) Warm Up: Line Drills 6 Min Roll 5 Min Set Up Low Rings 4 Rounds each :05//:05 Top of Ring Hold :05//:05 Bottom Ring Hold 5 Top of Ring Swings 3 Rounds 18 Gymnastics Crunch 18 SL V Ups Metcon (AMRAP – Reps) Ring Complex: Once ever :90 […]

190612

Verdant CrossFit – CrossFit Warm-up (No Measure) 5 Min Smash Quads and Hammies 400M Run PVC Pass Through, Shoulder Press, Push Press 2 Rounds 4 cossack squats ea. 8 Sumo Squat 4 scorpions ea. BB Push Press Warm Up Push Press (10 10 10 ) work to a heavy 10 rep push press w/ barbell […]

190611

Verdant CrossFit – CrossFit Warm-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 Demo 1xKB LP #1 (Weight) Kettlebell Linear Progression Snatch Progression = RKBs 13 Reps every minute for 10 minutes. If […]

190610

Verdant CrossFit – CrossFit Warm-up (No Measure) PVC Stretches, Push Press 4 Rounds of Tabata Air Squat Partner OHS Test OHS Work and Positioning Practice Floor to OHS Overhead 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 […]