Three 6 Minute AMRAPs


CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Start to foam roll lower body as you come in. Use the COS or bands around post to do some shoulder activation (Y, T, W, A).

Metcon

Coaches will divide the class up into three groups for each AMRAP. Keep a white board close to record your score for each.

A: Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP of:

8 Russian KB Swings (53/35)

15/12 Calorie Row
Scaled options

Lower KB weight

13/10 calories on the row

B: Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP of:

10 Alt. KB Hang Clean & Jerk (53/35)

10/7 Calories on the AAB
Scaled options

Lower the KB weight

8/5 Calories on the AAB

C: Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP of:

200 Meter Run

10 Single Side KB Squat (53/35) {5 each side | KB in front rack pos.}
Scaled Options

lighter weight for KB

it’s only 200 meters = SUCK IT UP (or ski erg if you really cant run)

DB Thrusters & T2B


CrossFit VU – CrossFit

https://www.crossfit.com/workout/2018/04/06#/comments

View Public Whiteboard

Warm up

Jump on Bike or Rower for 2-3 minutes. Coach lead warm-up.

Gymnastics

We will spend 10-12 minutes to go over Toes 2 Bar (and the progressions) and let everyone get some practice in.

Metcon

A is Rx/Rx+, B is for the intermediates, & C is for our beginners.

A: Metcon (Time)

30-20-10 reps for time of:

Dumbbell Thrusters

Toes-2-bar

Men: 35-lb. dumbbells

Women: 25-lb. dumbbells
Rx+

Men: 50-lb. dumbbells

Women: 35-lb. dumbbells

B: Metcon (Time)

Intermediate Option

21-15-9 reps for time of:

Dumbbell thrusters

Toes-to-bars

Men: 35-lb. dumbbells

Women: 25-lb. dumbbells
Scaling

This couplet should be light and fast. Each set of exercises should be completed with no more than 1-2 breaks, or go unbroken if you can. Use lighter dumbbells and modify the toes-to-bars so that you can blitz through this and avoid long rest periods.

C: Metcon (Time)

Beginner Option

21-15-9 reps for time of:

Dumbbell thrusters

Hanging knee-raises

Men: 20-lb. dumbbells

Women: 10-lb. dumbbells
Hanging knee raises can also be sclaed to reverse crunches

ESD: Building Anaerobic Power


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

Warm up

As you come in start to foam roll the lower body. Stretch your hips and calves really well.

Coaches will assign you to a station to start on.

There will be an additional 30 seconds at the end of each 7 minute EMOM to transition.

A: Metcon (Distance)

7 min EMOM of

Sprint 15 secs

walking rest 45 secs
Be sure to WALK during the rest. Allow your HR to come down so you can give it hell during the sprint.

After your 7th sprint transition to the next station.

B: Metcon (Calories)

7 min EMOM of

Row Sprint 15 secs

active recovery 45 secs
Active recovery means keep moving but recover.

C: Metcon (Calories)

7 min EMOM of

Assault Bike Sprint 15 secs

Active recovery 45 secs
Be Ready to transition to next station.

Mary & Mary XXX


CrossFit VU – CrossFit

View Public Whiteboard

Metcon

Rx will be regular Mary and Rx+ will be Mary xxx

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Mary XXX (AMRAP – Reps)

AMRAP in 20 minutes

10 Handstand Push-Ups

20 Pistols (alternating legs)

30 Pull-Ups

15 Handstand Push-Ups

30 Pistols (alternating legs)

45 Pull-Ups

20 Handstand Push-Ups

40 Pistols (alternating legs)

60 Pull-Ups

25 Handstand Push-Ups

50 Pistols (alternating legs)

75 Pull-Ups

30 Handstand Push-Ups

60 Pistols (alternating legs)

90 Pull-Ups

Metcon

GL-Groups will do Cindy

Cindy (AMRAP – Rounds and Reps)

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

0830 Open to the public & members/0930 members only WOD


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!!

View Public Whiteboard

Metcon (Time)

For Time:

-40 Ball slams 30/20

-40 WBS 20/14#

-40 Sit ups

-30 Ball slams

-30 WBS

-30 Sit ups

-20 Ball slams

-20 WBS

-20 Sit ups

-10 Ball slams

-10 WBS

-10 Sit ups
RX+

30/20 WBS

scaled:

Reps will be 30/20/10/5

Clean Progressions


CrossFit VU – CrossFit

View Public Whiteboard

Warm up

Get on a bike or rower and get a little sweaty.

Put on your lifters if you have them.

Weightlifting

You will have 12 minutes for each lift.

A: Hang Power Clean (3, 3, 3, 3, 3)

B: Power Clean (2, 2, 2, 2, 2)

C: Squat Clean (1, 1, 1, 1, 1)

Handstand walks and Lunges+ROMWOD


CrossFit VU – CrossFit

View Public Whiteboard

Metcon

Metcon (AMRAP – Rounds)

Complete as many rounds as possible in 15 minutes of:

50-ft. handstand walk

100-ft. walking lunge

Metcon (AMRAP – Rounds)

Intermediate Option

Complete as many rounds as possible in 15 minutes of:

4 Wall walks (nose to the wall)

100-ft. walking lunge

Beginner Option

Complete as many rounds as possible in 12 minutes of:

50-ft. bear crawl

50-ft. walking lunge
Scaling

This couplet pairs a difficult movement with an easier movement. The lunges will tax you metabolically while your arms and shoulders recover from the handstand walks. Pick a modification for the handstand walk that still requires you to get inverted and place weight on your hands.

Deadlifts + WOD


CrossFit VU – CrossFit

View Public Whiteboard

Warm up

As you come in start foam rolling the hamstrings and glutes. Aslo hit your back and lats.

Weightlifting

You will have 20 minutes to Deadlift

Deadlift (6, 6, 4, 4, 4, 2, 2)

Metcon

Metcon (AMRAP – Reps)

8 Minute Ascending AMRAP:

3 Burpees over the Bar (lateral)

3 Deadlifts (135/95)

3 Pull-ups

6 Burpees over the bar

6 Deadlifts

6 Pull -ups

9 ….

9….

9….

and so on… Increasing by 3 reps each round
Rx+

Deadlifts @ 155/105

C2B Pull-Ups

Shoulder Strength + WOD


CrossFit VU – CrossFit

View Public Whiteboard

Warm up

Start warming up those shoulders when you come in.

Stretch or trigger point with LAX ball.

Weightlifting

You will have 18-20 miutes to complete the push press + jerk complex.

2 Push Press + 2 Jerks (4, 4, 4, 4, 4, 4)

2 Push Press + 2 Jerks
You can push jerk or split jerk or do a combo

Metcon

Metcon (AMRAP – Rounds and Reps)

9 minute AMRAP

8 Hand Release Push Ups

12 Box Jumps (24/20)

16 Air Squats
Rx+

8 HSPU

12 Box Jumps (30/24)

16 Pistol Squats (8 each leg)