Verdant CrossFit

WOD

Breaking Down A Strength Cycle

    The First Verdant CrossFit Gym Wide Strength Cycle

One of the first reasons I began writing this series was to simply answer the most common questions I get asked as a CrossFit gym owner, “What do you guys do?” or “What is your programming like?” The best answer for both questions is that Verdant is an athletic performance facility and we have a competitive focus in multiple disciplines. Continue reading

Tuesday, 13th October

Verdant CrossFit – Verdant CrossFit

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(Brute) Total Body Warm Up 2 (No Measure)

Tabata –

A: Hollow Holds

B: Dead Bugs

Then:

2 Rounds:

20 Reverse V-Ups

10 each Arm Lying Side Raise + 4 Count Lower

10 Reverse Lunge w/ Twist

5 Bridge Ups

A: Metcon (Time)

3 Rounds

10 Deadlifts (205/155)

800m Run

Rest 3 min. b/t rounds

A: Deadlift (60% of 1RM)

B: Metcon (Time)

3 Rounds:

12 C2B

15 Hand Release Push Ups

Chill Pill

100 Band Triceps Extension

Monday, 12th October


Verdant CrossFit – General Physical Preparedness (GPP)

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Olympic Lifting Phase – 1 (No Measure)

2mins Each:

Wall Squat (Stretch)

Weighted Shoulder Stretch

Snatch Positions w/PVC

-High Hang

-Top of Knee

-Mid Shin

*Slow and Shitty*

3×3 Push Press+Overhead Squat (Build to Heavy 3)

3 OHS Grip Behind the Neck Push Press followed by 3 Overhead Squats

GPP: Power Snatch Balance (Moderate Weight)

No heaving.

Just press with speed under bar and receive in power position.

GPP: Snatch Pull (Focus on correct positioning + 4 count lower)

FITT: Metcon (Time)

30-20-10

Wall Balls (20/10)

Barf Burpees

Deadlift (135/95)

Chill Pill

100 Hamstring Curls – Lay on bench w/feet together and no weight.

50 Banded Pull Throughs – light band

Saturday, 10th October


Verdant CrossFit – General Physical Preparedness (GPP)

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Team Warm Up – Get Strong (No Measure)

2 Rounds

400m Barbell Carry (135/95)

20 Med Ball Partner Sit Up (20/14)

Behind The Neck Jerk (Build to Triple)

Metcon (AMRAP – Rounds and Reps)

Every 2 Mins until no longer able to complete:

6 Shoulder to Overhead

9 Pull Ups

12 Box Jumps (24/20)

*2 successful rounds increases load*

S2OH Weight:

M: 115/125/135/155/175/195

W: 65/85/95/115/125/135

Friday, 9th October


Verdant CrossFit – General Physical Preparedness (GPP)

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Hollow Work (No Measure)

25 Hollow Crunches (legs stay down)

25 Hollow Leg Raises (Upper stay down)

25 Hollow Rocks

25 Bicycle Crunch (ea way)

Then:

20 Band Pull Aparts

10 Wall Slides

20 Arch to Hollows

GPP: AMRAP 8 (AMRAP – Reps)

AMRAP 8

10 Def. Push Ups – hands on 45’s

10 Wt. Full Sit Ups – hold wt. on chest (45/25)

5 Chest to Bar
Coach:

Hands on 45lb plate to each side. Chest to deck in the middle of plates.

Wt. Sit Up, hold the plate to the chest the entire movement. Scale as needed.

FITT: Metcon (Time)

Teams of 2:

8 Alt. Rounds – 8 total (4 each)

400m Row

20 Unbroken KB Swings (70/53) – Russian
Coach –

Each pair works one at a time.

Person B doesn’t go until Person A finishes round 1.

**Score is total time for pair**

Chill Pill

1min Couch Stretch each leg

1min Pigeon each leg

1min Banded Shoulder Stretch

Thursday, October 8th


Verdant CrossFit – General Physical Preparedness (GPP)

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(Brute) Total Body Warm-up 1 (No Measure)

5 min Target Practice on Row (try to hit above 65%)

2 Rounds:

1min Hollow Crunch/Tuck Crunch

20 Rev. Lunge w/ Twist

10 Bridge Ups/Table Tops

10 Close Grip OHS

Back Squat (work up to max triple for day)

GPP: Front Squat (70% 73% 77% 80% (Based on Back Squat))

GPP: Pendlay Row (Build to Heavy )

GPP: Single Arm Up Right KB Row (Build to Heavy (each))

FITT: Metcon (AMRAP – Reps)

AMRAP 5

Burpee Box Jump (24/20)

Rest 2 min.

AMRAP 4

Pull Up

Rest 1:30

AMRAP 3

Dead Lift @(225/183)

Rest 1:00

AMRAP 2

Bar Muscle Up

Rest :30

AMRAP 1

Shoulder to OH @(135/93)

Wednesday, 7th October


Verdant CrossFit – General Physical Preparedness (GPP)

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Jumper 0 (No Measure)

Never out kick your base.

1x though – 15-20 reps each:

-alternate toe touches

-reverse lunges with a twist

-pissing dog

-bounding jumps – knees go to shoulders (5-8 reps)

-rapid fire toe touches

Then:

Slowly increase height (2-3in) into what ever jumping movement.

XWOD

Push Press (Progressive)

3-3-3-3-3

Burpee Broad Jump

2-1-2-1-2

2’s=70%

1’s=1′ back from 2’s Spot

*Pull out Long Red Mat to Broad to distance – be nice to your joints*

XWOD: Push Press (Build to heavy 3)

GPP: Metcon (No Measure)

EMOM 8

3 arch hollows or 3 tap swings

pull over or ¾ giant

Front roll down

3 TTB

3 butterfly pull ups

FITT: AMRAP 10 – Trip (AMRAP – Reps)

AMRAP 10

15 Wall Balls (20/14)

20 Burpee+Push Up

30 Cal Row

Tuesday, 6th October


Verdant CrossFit – General Physical Preparedness (GPP)

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(Brute) Total Body Warm Up 3 (No Measure)

5 min easy Row/Bike/Run

Foam Roll and Stretch Tight Areas

2 Rounds:

1 min Plank on Forearms. (Feet together, squeeze your butt. Squeeze your belly so that the belly button is pushed up towards the chin and back towards the spine)

5 each way YTWA’s on rings

10 each – split squats – keep back leg straight – drive knee out past toe as far a possible

A: Metcon (Time)

3 Rounds: for Time:

20 Front Rack Rev. Lunge (155/115)

400m Run

-2min Rest b/t Rounds-

B: Metcon (Time)

3 Rounds: For Time:

5 Sumo Deadlift (205/145)

20 Box Jump Overs (24/20)

Monday, 5th October

Verdant CrossFit – General Physical Preparedness (GPP)

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(Brute) Total Body Warm Up 2 (No Measure)

Tabata –

A: Hollow Holds

B: Dead Bugs

Then:

2 Rounds:

20 Reverse V-Ups

10 each Arm Lying Side Raise + 4 Count Lower

10 Reverse Lunge w/ Twist

5 Bridge Ups

3×3 Push Press+Overhead Squat (Build to heavy)

3 OHS Grip Behind the Neck Push Press followed by 3 Overhead Squats

GPP: Strict BWT Test (AMRAP – Reps)

3 Rounds: NFT:

Max Strict Chin Up

Max Strict Dip

Max Gymnastics Crunch +3count Hollow

Max Push Up

1-2min Rest

*30sec between movements*

*Score is total Reps

*Max Unbroken Set

FITT: Metcon (Time)

For Time:

20 Front Squat (95/65)

30 Barf Burpees

40 KB Swings (53/35)

200 2xUnders (400 1xUnders)

40 KB Swings (53/35)

30 Barf Burpees

20 Front Squats (95/65)