2 rounds: 1 minute Child’s Pose 20 seconds/side side plank rotations 15 bent over banded rows Lateral Cross-over bear crawl x 30 seconds 10 banded stars EMOM x 12: 1. 6 bench Press 2. 10 single arm ring rows Right arm 3. 20-30 second FLR 4. 10 single arm ring
20 minutes (4 rounds) 1 min row 1 minute side lunge to curtsy lunge (30s/side) 30 seconds/side side plank 30seconds/side steps ups (keep foot on box) 30s Hollow body + 30s Superman 2 Min AMRAP/1 Min Rest x 5 sets: 1. 5 burpee box jump overs + 10 wallballs 2.
3 rounds: 200m Row,10 shoulder circles (quadruped), 10x each Standing “I, T, W”, 10 cat camel + press back EMOM x 10: 1. Barbell Bent Over Rows x 6-8 reps 2. 20 face pulls For Time: (18 minute cap) 50 Calories 25 Kettlebell Swings 20 push-ups 15 box jumps 10
800m Run 2 sets: 6 thoracic bridges 30s swimmers 2 sets: 5 scap push-ups, 5 push-up into down dog 15 Prone W’s. Strength: Bench Press 2 x 8 warm-up then 4 x 6 building Superset: 5 wall-angels EMOM x 16 1. 10 -12 curl and press 2. 30″ bear crawl
Warm – up: Monster walks + 10 air squats Forwards backwards walks + 10 bridges 10 single leg hip thrusts into 30 second hold x 2 rounds 10 – 1 Wallballs Calories Lunges per leg shuttle runs Single arm clean and jerks/side
CrossFit Vernon has been nominated for Small Business of the Year in the Greater Vernon Chamber OF Commerce Business Excellence Awards. The award is decided by a panel of judges but ………. From September 14 – October 4 the general public can vote on the People’s Choice Award.
Warmup:Alt minutes: row, mobility, empty bar drills Strength : EMOM 12 : (Moderate / Across) Clean and jerk complex :1x Clean deadlift1x Hang Squat Clean1x Front squat1x Jerk WOD: 9 minute AMRAP:3x Squat Clean5x Burpees OTB10/15 Cal Row
Warm up : 12 Minute Window20 Jumping jacks10 1 arm band row / side10 Superman snow angel20 second Hollow hold Strength E2MOM x 61st6 to 8 Strict Pullupsinto 30’ second Band bent over row 2nd10 to 12 Beat swingsinto 30 second Hollow rocks WOD: 20 minute AMRAP:21 Cal15 Knees to
Dynamic Mobility: 1 minute of each: 3 rounds: Shuttle Runs Groiners / Side Lunges (Switch @ 30) 20 secs each plank Strength: 15 minutes: -Box Squat x 6 -Heiden Jumps x 12 -Bird Dog in Bear x 6 WOD: “Sweet Sixteen” 16 minute AMRAP: 16 db thrusters 16 lateral jumps
Warmup: 15 minutes: 10 calories (switch machine every time) 10 groiners 10 walking lunges 10 frog jumps 10 arm circles/direction Barbell Technique Work WOD: EMOM x 8: 3 hang power cleans 3 front squats 3 jerks 2 minutes rest EMOM x 7: 3 sumo deadlift high pulls 6 jumps over
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