For time:
5 Shuttle sprints, 10m
5 Rounds of "Cindy"
4 Shuttle sprints, 10m
4 Rounds of "Cindy"
3 Shuttle sprints, 10m
3 Rounds of "Cindy"
2 Shuttle sprints, 10m
2 Rounds of "Cindy"
1 Shuttle sprints, 10m
1 Rounds of "Cindy"
Shuttle sprints are 'touch and turn' and one round of "Cindy" is 5 pull-ups, 10 push-ups, 15 squats.
Post time to comments.
Lindsey and Becky during the "Sunday is Funday" partner WOD.
At CrossFit Verve, we strive to achieve a higher level of fitness in each of our athletes. Our coaches identify common weak point among each of our athletes and we communicate with each other on how to best address these weaknesses. One of the issues that we've identified is that many of our athletes are following an irregular schedule. Often times, athletes go more than five days in a row because they can't resist missing a WOD. This week we are introducing a template that we'd like each of you to follow to the best of your abilities.
As many of you know, we have subscribed to a 3-on 1-off cycle in order to maximize power output and recovery. Because this is a six day cycle, it rotates, which results in an inconsistent schedule. This week we're introducing a 3-on 1-off, 2-on 1-off cycle that results in a consistent seven day schedule. It looks like this:
Mon-ON, Tues-ON, Wed-ON, Thur-OFF, Fri-ON, Sat-ON, Sun-OFF
Now does this mean we won't hold workouts 7 days a week? Nope – we'll continue to be open for business every day of the week with only a couple of minor schedule changes, which you can see on MindBody. This is simply a template for athletes to use in order to make the most of our programming. Post questions to comments for answers.
