Two 15 Minute AMRAP’s


CrossFit VU – CrossFit

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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 Handstand Push-Ups

B: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

200 Meter Run

20 Pull-Ups

20 Wall Ball Shots (20/14 lbs)

Bench Press + ROMWOD


CrossFit VU – CrossFit

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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 – 80-85%

*Sets 5-6 – 85% or more

Score your last two sets

Mobility

ROMWOD

Lifting Day


CrossFit VU – CrossFit

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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: Thruster (3, 3, 3, 3, 3, 3)

ESD

Pick a bike OR rower for this portion.

A: Metcon (Distance)

Row for 8 Minutes @ 75-85% of your best 500m pace

Record your distance

Record Calories in the comments

B: Metcon (Distance)

Bike for 8 Minutes keeping your watts from 200-300 ish

Record distance

Record calories in the comments

Cleans + TEAM WOD


CrossFit VU – CrossFit

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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, 86-89, 90, 93, 95, 95+

Not looking for a new 1RM attempt here… But if you are feeling good – go for it.

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

12 Minute AMRAP of:

500 Meter Row

12 Cleans (95/65)

12 Shoulder to Overhead

12 Burpees over the bar

200 Meter Run
Teams can break up the Row, cleans, S2OH, & Burpees however you want. The 200m run MUST be done together.

Rx+

Men: 115 lb.

Women: 75 lb.

Dumbbells + Gymnastics


CrossFit VU – CrossFit

https://www.crossfit.com/workout/2018/05/24

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Warm-up

You will need to get REALLY flexy for today’s WOD. Start foam rolling the hips, low back, t-spine, and shoulder blades as soon as you walk in.

Metcon

A: CrossFit.com 180524 WOD (Time)

3 rounds for time of:

10 dumbbell hang squat snatches, left arm

5 Chest to Bar Pull-ups

10 dumbbell hang squat snatches, right arm

5 Chest to Bar Pull-ups

Men: 50-lb. dumbbell

Women: 35-lb. dumbbell
Rx+

Bar Muscle Ups

*20 Minute TIme Cap*

B: Metcon (Time)

Intermediate Option

3 rounds for time of:

10 dumbbell hang squat snatches, left arm

3 Chest to bar Pull-ups

10 dumbbell hang squat snatches, right arm

3 Chest to bar Pull-ups

Men: 35-lb. dumbbell

Women: 25-lb. dumbbell

C: Metcon (Time)

Beginner Option

3 rounds for time of:

10 dumbbell overhead squats, left arm

5 Pull-ups or ring rows

10 dumbbell overhead squats, right arm

5 Pull-ups or ring rows

Men: 25-lb. dumbbell

Women: 15-lb. dumbbell

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.

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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 5 minute EMOM to transition.

A: Metcon (Distance)

5 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 5th sprint transition to the next station.

B: Metcon (Calories)

5 min EMOM of

Row Sprint 15 secs

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

C: Metcon (Calories)

5 min EMOM of

Assault Bike Sprint 15 secs

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

Power Cleans & Box Jumps


CrossFit VU – CrossFit

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Warm-up

Start to foam roll or trigger point when you get there. No time to waste today.

Metcon

A: Metcon (Weight)

Every 90 seconds, for 24 minutes (8 sets) of:

Station 1 – 3 Power Cleans

(building to as heavy as you can handle for 3 reps; drop the barbell and reset for each rep)

Station 2 – 6 Box Jumps

(jump as high as you can and land on the box as tall as possible, keeping the focus on the concentric portion of the jump; step down – do not jump down)
Don’t worry about the height of the box. Focus on good, explosive jumps.

B: Metcon (Time)

For time:

750 Meter Row

25 Burpee Box Jump-Overs (24″/20″)
Rx+ BBJO @ 30″/24″

Pair up on a rower with someone your height.

As soon as your partner is done rowing jump on, reset rower, take note of starting time and get after it.

Back Squats + WOD


CrossFit VU – CrossFit

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Warm-up

Foam roll lower body as you come in.

Weightlifting

A: Back Squat (6 x 3)

Every 3 minutes, for 18 minutes (6 sets) of:

Back Squat x 3 reps

*Sets 1-5 – reps @ 83-95% of 1RM

*Set 6 – Max Reps @ 90% of 1RM

Comment with total max reps and weight

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes of:

3 Thrusters (115/75 lbs)

6 Toes to Bar

12 Russian Kettlebell Swings (53/35 kg)
Rx+

135/95 Thruster

70/53 RKBS

Snatch + Regionals Event 4


CrossFit VU – CrossFit

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Warm-up

Go for a short run as you come in. Start foam rolling and trigger point shoulders.

Weightlifting

15-20 Minutes to Snatch or Power Snatch

A: Snatch (2, 2, 2, 2, 2, 2)

Really work your technique here. Build to a moderate set of 2.

B: Power Snatch (2, 2, 2, 2, 2, 2)

Metcon

A: 2018 CrossFit Regionals Event 4 (Time)

For time:

2 rounds of:

10 snatches, 135 / 95 lb.

12 burpees over the bar

Then, 2 rounds of:

10 snatches, 95 / 65 lb.

12 burpees over the bar

*10 Minute Time Cap*
Rx+

First two rounds @ 155/105

Last two rounds @ 115/75

B: Metcon (Time)

Intermediate Option

For time:

2 rounds of:

10 snatches, 115 / 75 lb.

12 burpees over the bar

Then, 2 rounds of:

10 snatches, 75 / 55 lb.

12 burpees over the bar

*12 Minute Time Cap*
Scaling

Reduce the load and volume to keep this a sprint. The weight should be challenging but light enough to string reps together without dropping the bar. Reduce the number of burpees so that you can maintain a fast pace.

C: Metcon (Time)

Beginner Option

4 rounds for time of:

10 snatches, 45 / 35 lb.

6 burpees