WoD Blog

190503

Verdant CrossFit – CrossFit Warm-up (No Measure) Warming up like a boss… Overhead Squat (3 3 3 ) 3 x3 @ 75% if SNBL isn’t comfortable then do this Snatch Balance (3 3 3) work to 80%, 85%, 90% of max snatch do this if comfortable Metcon (Time) 30-20-10 Overhead Squat 135/95 Box Jump 24/20as […]

190502

Verdant CrossFit – CrossFit Warm-up (No Measure) Roll 5 Min Stretch and Mob (don’t hold anything longer than :60) Metcon (No Measure) Back to Basics #3: 20 x Lunge to HS Alt Legs 30 x Shoulder Tap on Wall Top of Ring Hold 5 x :10//:10 Top of Ring Swing 7 x 4 Kipping Dip […]

190501

Verdant CrossFit – CrossFit Warm-up (No Measure) PVC Pass through PVC Rack Stretch and Baby Cradle Core Activators KB Taps, KB DL, KB Accelerated DL KB Hike to Abmat w/ Partner KB Swing (Hands on steering wheel) KB Small Swing/Shoulder Exchange KB Clean Metcon (AMRAP – Reps) 10 Min EMOM-ish 5 Rounds of 2 Minutes […]

190430

Verdant CrossFit – CrossFit Warm-up (No Measure) Running Drills Wall Pulls Facing and Away Foot Rolls Partner Ham Curls Single Leg Pulls Run 200m x 3 Squat Work to depth and chest position Arch to Hollow Metcon (Time) 3 Rounds Run 400M 50 Air Squats 38 Push Ups 25 Pull UpsMore Murph Prep – think […]

190429

Verdant CrossFit – CrossFit Warm-up (No Measure) 400M Run Line Drills Light SB Carries 100’x4 Work on Slide Dip KB Push Press (mimic SB) SB CJ Sandbag Clean and Press (1 ) Metcon (Time) 21-15-9 Sand Bag Clean and Jerk Toes to BarRX = toes hitting bar and feet breaking behind plane of bar. SB […]

190426

Verdant CrossFit – CrossFit Warm-up (No Measure) Plate Jumps Double Unders Practice Learn Double KB Deadlift, Clean, Snatch, OH Pressing Work to heavier than WoD Weight Metcon (AMRAP – Reps) 12 Min AMRAP 40 DBUs 2 KB DL 53/35 2 KB FSQ 2 KB Hang to OH increase reps by 2 each round

190425

Verdant CrossFit – CrossFit Warm-up (No Measure) Roll Out 8 Min Stretch: Couch, T-Spine Ground Hollow and Superman Progression x 3 Stalder Leg Lift in Pike x 20 reps every minute for 5 minute Metcon (No Measure) Back to Basics Week 2 False Grip Hang 6 x :05//:05 Ring Arch to Hollow 6 x 5 […]

190424

Verdant CrossFit – CrossFit Warm-up (No Measure) Row 750M Hollow and Superman on ground x 3 Rig Arch to Hollow Practice Kipping Pull Up Practice Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP “Cindy” 5 Pull Ups 10 Push Ups 15 Air squats4 more minutes than last week. Weighted Pull-ups (3 3 3 3) […]

190423

Verdant CrossFit – CrossFit Warm-up (No Measure) Warm Up Deadlift (4 4 4 ) build to 3 x 4 at 78% Metcon (Time) 4 Rounds 15/12 Cal Bike 10 Deadlift 185/125 rest :60Interval weight training – meant to be done as fast as possible with no resting during the round

190422

Verdant CrossFit – CrossFit Warm-up (No Measure) 600M Run Squat therapy 20 Jumping Air squats Good Morning x 10 5 Sorensons Front Rack Drills Front Squat Muscle Clean x 10 No foot movement full clean x 10 Full Clean w/ feet x 10 Squat Clean (3 3 3) NOT unbroken 70, 75, 80, 80% Metcon […]