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.
1. 30s Max Strict HSPU
2. 30s Max Kipping HSPU
3. 30s Max Push-ups
30s Face pulls,
8-12 KB Bent over rows,
10-15 GDH Sit-ups
Medball Pass warmup with partner!
EMOM x 15:
1) 5 pushups to a barbell (in a rack) + 10 second FLR hold on last rep
2) 30 second farmers carry with kettlebells
3) Overhead mobility drill with foam roller x 30 seconds
3 rounds for time of:
14 dumbbell deadlifts
14 alternating dumbbell shoulder presses