WOD-
“Strict Lynne”
5 Rounds for reps
Max reps bench press at bodyweight
Max strict pull ups
Rest 3:00 between each round
*Score is total reps of bench press and pull ups each round
Post scores to comments and BTWB
SPRINT-
In teams of 2 for time:
Run 1 mile, switch every 200m
60 DB Shoulder Press, 40#(25#), switch every 5
2k Ski Erg, switch every :30
90 Deficit push-ups, switch every 5
300 Double unders, switch whenever
WEIGHTLIFTING-
3 Strict Muscle Snatch + 3 Snatch Grip Strict Press Behind The Neck + 2 Pause OHS (3 sec pause) + 1 Pause Snatch Drop (pause in bottom for 3 sec): x 3 sets
Pause Snatch Balance + Pause OHS + Snatch Balance (1+1+1): x 3 working sets
Pause Snatch: 2×3, 4×2
Pause Front squats: 3×5
Back Extensions (not hip extensions!) x 10 + Side Plank (forearm) lifts x 20 each side: x 3 sets
Starting today, Monday May 6th, Verve will be implementing several changes to the schedule. This includes changes in times and the addition of some new class types. Here is all the information you seek regarding those changes:
Changes to the schedule, regarding TIME slots-
**There will be no changes to the “WOD” schedule**
The 6:15pm “Sprint” class will be cancelled
The M/ T/ W/ Th 5:30pm “Sprint” class will now be 1 hour (5:30pm-6:30pm)
Friday’s 5:15pm “Sprint” class will now start at 5:30pm (and will also be an hour long)
We will be adding a SPECIALTY class at 6:30pm M/ T/ W/ Th
The additional SPECIALTY classes-
M/ T/ Th @ 6:30pm-7:30pm we will have a WEIGHTLIFTING class
-This class is free to Verve members.
–You must have been doing “WOD” classes for 1 year to be able to attend these weightlifting classes. *If you have been a member of Verve for a while but were a “Sprint” only member, we need you to have been in WOD classes for 1 year. *If you are new to Verve but came from another CrossFit gym and have been doing CrossFit WODs for the past year or more consistently, you are good to go for class.
–You MUST sign up for this class. We will have a hard cut off at 15 people. This will not be negotiated. If you show up, did not sign up, and the class is already at 15, you will not be allowed to join class. You can join the 6:30pm WOD or wait until 7:30pm open gym time to do the weightlifting work.
-If you sign up for class and cannot attend, please cancel your sign up so others may take your place.
-This class starts @ 6:30pm and there is no warm-up. This means you will have to arrive early (probably 10-15 min) to get warmed-up prior to. This is a must. Please do not walk in and start lifting weights with no warm-up.
-A portion of this work will be % based. The workout will be posted the night before on the WOD blog. We suggest you doing the math ahead of time and come to class prepared.
W @ 6:30pm-7:30pm we will have a ROWING class
-This class is free to Verve members.
-There is no pre-requisite to attend this class. It is open and available to anyone, WOD & Sprint members.
–You MUST sign up for this class. We will have a hard cut off at 15 people. This will not be negotiated. If you show up, did not sign up, and the class is already at 15, you will not be allowed to join class. You can join the 6:30pm WOD or wait until 7:30pm open gym time to do the rowing work.
FAQs
*Why do I need to have been doing WODs for 1 year before I can sign up for the weightlifting class?
-Great question. There is no warm-up and no movement review. This class has a lot in it and the coach is there to do two things: keep people moving through each piece and cue/ correct movement. The athlete has two responsibilities: come to class warmed up and ready to go and have a working knowledge of all the things they will be doing. If you look above at the WL section of the blog and more than half of it looks like Spanish to you. . . you are like “what is a muscle snatch? what is a snatch balance?”, the hour will become problematic for you. Having 1 year under your belt means you have been exposed to these things, more than once, and while you may not be the best at them, you understand how to preform them.
Do not despair or freak out, especially if you are at like 8 months in or 10 months and 2 weeks. . . this WL class is an 8 week program. After the 8 weeks we will take a small break and then return with an 8 week gymnastics specialty class. After that, we will return again with another WL class. That means it will be back and it gives you time to make some goals for yourself like, “In the next 4 months I really need to learn the different kinds of snatches. Any WOD that has a snatch, I’m there.” When the next 8 week program comes around, you will be ready to CRUSH it.
*How strict will you be about class sizes?
-VERY. We will not make exceptions to the sizes of classes. This is equipment based, space based, and for the coach to be effective during the class. **SIGN UP FOR CLASS**. If you have never signed up for class, in fact, you don’t know what I mean when I say sign up for class. . . no worries, please email me and I will direct you to MBO and walk you through the process. (courtney@crossfitverve.com)
**If you have any additional questions, feel free to comment or send me an email. We hope you enjoy having all the class workouts posted.
