What is CrossFit?
CrossFit is “constantly varied, functional movements executed at high intensity.” Recognizing that the breadth and depth of a program’s stimulus will determine the breadth and depth of the adaptation it elicits, our prescription of functionality and intensity is constantly varied. High Intensity – no aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly. Functional Movements are universal motor recruitment patterns; they are performed in a wave of contraction from core to extremity; and they are compound movements. At our CrossFit Vernon gym you can expect the workouts to involve many variations of gymnastics moves, running and weightlifting. Contact us with any questions or to book a free trial session.
Warmup: 15 minutes:
10 calories ski
10 dowel passes
1 wall climb
5 inchworms / pushup
10 active shoulders
Set up for WOD:
Death by Burpees Over the Box!
Minute 1: 5 ring rows + 5 dumbbell hang power cleans
Minute 2: Burpees over the box (2, 4, 6, 8… until you can’t finish in the minute anymore!
(Cap time: 16 reps – 16 minutes)
When you get ‘out’ of the workout:
ski / bike / row while others keep going!