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Cardio Week 3: Benchmark Mary

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CrossFit VU – CrossFit

Today we will do Mary. The skill we will go over today is the pistol squat. These are can be a difficult skill to learn but we have something for everyone. If you can not pistol squat then we can stick to banded squats today for more glute and hip development. Cindy will be an acceptable wod for newer athletes or those who can not pistol at all.

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Warm-up

-Pull up instruction/Hollow holds.

-Single leg squat aka Pistol squat instruction and set up.

-HSPU instruction and warm up

scale downs to pistols/variations:

– Box bottom to top pistols

– Box pistols (you choose the height)

– Assisted w/ a box pistols

-Pike Push ups w/ or Without box

-Plate under abmat HSPU ( you choose height)

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
If Mary is out of your wheel house then scale to Cindy and scale that wod as needed.

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Cardio week 3: Cardiooooono 7mins each

By: 0

CrossFit VU – CrossFit

DONT COME IN ON AN EMPTY STOMACH. IF YOU DO YOU WILL NOT COMPLETE THIS WORKOUT AND WILL FALL ASLEEP OR CRAP OUT DURING THIS WORK OUT. If you are an AM wodder then eat right the night before with a protein shake and fruit before the wod. Roll the dice if you want… I have and it sucks.

Sprint means just that. EMPTY that tank on the sprints.

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Metcon (Distance)

7min EMOM of

Sprint 20secs

jogging rest 40 secs
RX+ 30sec sprint/30secs walking rest

at the 6:30mark transition to the row. Hurry up bc time is ticking

Metcon (Calories)

7min EMOM of

Row Sprint 20secs

active recovery 40 secs
RX+ 30secs/30secs

active recovery means keep moving but recover.

@ 6:30 mark transition to bike quickly.

Metcon (Calories)

7min EMOM of

Assault Bike Sprint 20secs

Active recovery 40 secs
RX+ 30secs/30secs

If you started here transition to run at 6:30 mark quickly.

0830 Open to the public/members WOD.

By: 0

CrossFit VU – CrossFit

**7AM On Ramp RESERVE YOUR SPOTS IN WODIFY. YOU HAVE TO CHANGE THE PROGRAM TO ON-RAMP/FOUNDATIONS THEN CLICK RESERVE.”

Come one, come all! Bring a friend or family member with you to our Open to the public WOD. Starts at 8:30 am but if you are new to our gym please show a few mins early to do the waiver. You can also sign up for the Saturday am class/complete waiver to save time via our website www.CrossFitVU.com under “get started.” WOD will be determined by the size of class each week. CONSTANTLY VARIED!!

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Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

200 m Run

22 Russian KB Swings 55/35

16 Burpee Box Jumps 24″/20″

10 Thrusters 95/65
Run the 200 meters together and then split the rest as needed.

RX+ 70/55, 30″/24″, 115/85

Cardio week 2: 15min SLED pushes and 15min EMOM

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CrossFit VU – CrossFit

15mins to Sled push and build to a heavy 15m push.
rest 5mins then 15min EMOM. Coaches split classes as/if needed.

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sled push (1-1-1-1-1-1-1-1)

Build to a heavy 15m sled push in 15 mins. rest as needed. once time is up rest 5mins and switch to EMOM.

Metcon (3 Rounds for reps)

15min Alternating EMOM

– Ring Dips 3-5 reps strict into 5-10 reps kipping

– Double unders

– KBS 10-20 reps 53/35#
RX+ men 70# ladies 53/44#

no time constraints. work as much or as little as needed. Just dont turn this into an amrap. Score will be total reps per movement.

scale downs:

-Matador dips or box dips. Use a light band on the rings/matador if needed.

-single unders

-lighter KB

SPT: Day 15

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CrossFit VU – Sport Performance Training

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Speed: Multi-directional Movement

Weightlifting

Reverse Lunges (4 x 6 each)

With Barbell

Bent Over Row (4 x 6)

DB or KB

Broad Jump MB Throw (4 x 3)

Two hand throw as you jump
Start with light MB

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

Tire Flips x 10

Burpees over the Tire x 20

KB Thruster x 10

Box Jumps x 20

Cardio Week 2: Benchmark Karen

By: 0

CrossFit VU – CrossFit

POST WOD 400M WALK/ACTIVE STRETCHING THEN ROMWOD.

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Warm-up

Banded side walks, Banded Hip extentions, Banded “Thigh masters”. This will help in glute development. Then roll/stretch hips, quads, and calves

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
scaled:

use a lighter ball

do 100 reps if youre within a month of CrossFit.

Remember… Nobody likes KAREN!!!

Cool Down

Walking Quad stretching and walk 400m. Then ROMWOD

Cardio week 2: Cardiooooono baseline 6mins each

By: 0

CrossFit VU – CrossFit

DONT COME IN ON AN EMPTY STOMACH. IF YOU DO YOU WILL NOT COMPLETE THIS WORKOUT AND WILL FALL ASLEEP OR CRAP OUT DURING THIS WORK OUT. If you are an AM wodder then eat right the night before with a protein shake and fruit before the wod. Roll the dice if you want… I have and it sucks.

Sprint means just that. EMPTY that tank on the sprints.

View Public Whiteboard

Metcon (Distance)

6min EMOM of

Sprint 20secs

jogging rest 40 secs
RX+ 30sec sprint/30secs walking rest

at the 5:30mark transition to the row. Hurry up bc time is ticking

Metcon (Calories)

6min EMOM of

Row Sprint 20secs

active recovery 40 secs
RX+ 30secs/30secs

active recovery means keep moving but recover.

@ 5:30 mark transition to bike quickly.

Metcon (Calories)

6min EMOM of

Assault Bike Sprint 20secs

Active recovery 40 secs
RX+ 30secs/30secs

If you started here transition to run at 5:30 mark quickly.

Clean Complex

By: 0

CrossFit VU – CrossFit

Get in the gym and get all the gear on you need for weightlifting. If you need more warm up time then come earlier if possible.

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Super Clean Complex (1-1-1-1-1-1)

Hip clean+Push Press+Above knee+Push Jerk+Clean+ Split Jerk
25mins to complete todays lifting session.

rest 2-3mins between attempts.

This entire complex is designed to fatigue you but make you use the skills taught. You must hold onto this bar the entire way through and the final clean is a touch n go clean.

If you don’t use your hook grip you won’t make it very long.

Newer athlete Complex (1-1-1-1-1-1-1)

Hip Power clean+ Push Press+Hang power clean+Jerk