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3 Rounds: FWD Lunge x6 BWD Lunge x6 Side Lunge x6 Banded Good Mornings x10 A1: Deadlift 6×4 A2: 5 Band Pull Aparts (proper shoulder position for pushups) Partner Workout: Alternating Partners 20 minutes- 5 Push Ups 10 KB Swings 15 Air Squats 200m ski/row/run
Vernon Crossfit- Not sure if it’s a sad thing to admit or good, I think Vernon Crossfit has taken over my life. There was a time when there was a beer everyday without exception, not any more. All and any food was consumed without a thought, no longer the case.
Warmup: 2 Rounds: 10 Banded Good Mornings 10 KB Swings Lift: Rowing/SkiErg Clinic: Start on Rowers, work on hinge pattern when coming in, keeping the chain from bouncing, discuss pacing. 2 sets of 250m, one sprint, one paced. SkiErg: 2 sets of 250m WOD: 500m row or ski 30 situps
Skill Handstand push-up progression: Bear stand/Frog stand > Forward roll > Headstand > Kick to plank > Wall drills Practice EMOM x10: Even: Kipping HSPU, Strict negatives, or wall climb Odd: 1 Legged squat x5/side WOD For time, in teams of two: 50 DB Push press, 50 Toes to bar,
Warmup: Dodgeball! Lift: 3 Rounds: Chinese Rows x5 Dumbbell Rows x10 Band Pull Aparts x20 WOD: 1-10 Strict Pull Up/Ring Row Dumbbell Front Rack Carry
Warmup: 10 minutes 5 1-arm kb squats L/R 5 1-arm kb lunges L/R Ankle Stretch Lift: Alternating: A1: Back Squat 4×10 A2: Barbell Pec Stretch WOD: Partner Assault Bike!! 😀 In teams of 2 accumulate 150 Calories. While partner is going you must complete 10 Air Squats
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