August 11, 2016

10
Aug

August 11, 2016

Vero Beast V – Standards

We have programmed the workouts and floater tests for Vero Beast! Below are the working weights and movements for each division. As usual, we’ve thrown in a few movements you won’t see, but make sure you are able to handle everything in your division before you sign up. Registration will begin in September.

Questions? Post to comments.

Rx

  • Box jumps 24”/20”
  • Handstand push-ups
  • Double-unders
  • Cleans 185/125
  • Front Squats 185/125
  • Chest-to-bar pull-ups
  • Wall Balls 20/14
  • Toes-to-bar

Masters 40+

  • Box jumps 24”/20”
  • Handstand push-ups to 1 Abmat
  • Double-unders
  • Cleans 155/95
  • Front Squats 155/95
  • Pull-ups
  • Wall Balls 20/10
  • Toes-to-bar

Scaled

  • Box jumps 20” /16”
  • Hand-release push-ups
  • Single-unders
  • Cleans 95/65
  • Front Squats 95/65
  • Wall Balls 10/6
CrossFit

Mallory

Workout of the Day
:05
5 sets of :30/:30 ski erg – for calories
5 sets of :30/:30 Air bike – for calories
5 sets of :30/:30 Row -for calories
Rest 5 minutes
x2 rounds total

:30/:30 = :30 at threshold pace (85%+effort); :30 recovery pace
Goal is to hold 9-10/7-8 calories for each of the first :30 on all machines

:45
Mobility:
3 sets:
5 each arm
Thoracic Mobility: Quadruped Rotation with Band Assist

Thoracic Mobility: Active Open Book

Post your scores to the Whiteboard.