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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 CrossFit Vernon 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.

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Warm-up
3 min on 3 min off
1.Easy Ski/Bike/Row
2.15 Air squats, 10 DB Strict press
3.10 Weighted box step-ups, 10 Push-ups
4.10 KB Swings, 10 Kipping pull-ups or Ring rows

WOD
4 Rounds for time:
50 Double-unders,
7 Clean and jerks,
14 Calories,
21 Wall-balls

CrossFit Lite 05/02/16

In a circle:
10 goblet squats
10 reverse lunge with a twist
10 kb swings
10 lunges with elbow to ankle
10 squat (reach up to ceiling)
In a pushup position:
scap retracts and protractions
5 inchworms with downward dog in between

3 minutes: ascending ladder
slam ball jumps
alternating with:
burpees

Skill Work:
overhead squats
5 rounds:
5 overhead squats
5 inchworms no pushup

Partner Workout:
(leave half an hour for this)
3000 m row (one partner is rowing, other is resting)
Then, TOGETHER:
75 partner wall balls
50 alternating burpees
25 alternating box jumps
50 alternating med ball situps
75 partner wallballs