Month: June 2018

Two 15 Minute AMRAP’s

CrossFit VU – CrossFit View Public Whiteboard Warm-up Foam roll lower body and low back. Use the bands for some shoulder activation. Metcon 5 Minute Rest Between the Two AMRAPs. A: Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 15 minutes of: 500 Meter Row 50 Double-Unders 10 …
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Bench Press + ROMWOD

CrossFit VU – CrossFit View Public Whiteboard Warm-up grab a lax ball to trigger point shoulders. Use the COS or bands on the rig to do some shoulder activation. Weightlifting Every 3 minutes, for 18 minutes (6 sets) of Bench Press x 5 reps Bench Press (6 x 5) *Sets 1-2 – 70-80% *Sets 3-4 …
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Pull-Up Practice + HELEN

CrossFit VU – CrossFit View Public Whiteboard Warm-up Foam Roll the lower body… use the lax ball on shoulders and lats. Gymnastics Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

Lifting Day

CrossFit VU – CrossFit View Public Whiteboard Warm-up Foam Roll and trigger point shoulders. Coaches will lead some dynamic stretching. Weightlifting You will have 12 minutes per movement. All lifts will come from the rig. A: Front Squat (3, 3, 3, 3, 3, 3, 3) B: Push Press (3, 3, 3, 3, 3, 3) C: …
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Cleans + TEAM WOD

CrossFit VU – CrossFit View Public Whiteboard Warm-up Foam Roll lower body and low back. Coaches will lead some stretching and barbell warm up. Weightlifting Every 2 minutes, for 20 minutes (10 sets) of Squat Cleans x 2 Reps Squat Clean (10 x 2) Suggested loading per set (by %): 65, 70, 75, 80, 83-85, …
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