ROWING + CINDY


CrossFit VU – CrossFit

Courtesy of CFHQ 190202

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Warm-up

Coaches will lead a general warm-up.

If you are tight or sore from previous two days, foam roll and trigger point those areas.

Metcon

Metcon (Time)

3 rounds for time of:

750 meter row

4 rounds of Cindy

1 round of Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
RX+

3 rounds for time of:

1,000-meter row

5 rounds of Cindy

1 round of Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

Metcon (Time)

scaled

3 rounds for time of:

500-meter row

3 rounds of Cindy

1 round of Cindy is 5 ring rows, 10 push-ups(modified if needed), and 15 squats.

Mobility

Sumo Deadlifts + Core Cash Out


CrossFit VU – CrossFit

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Warm-up

Get on a bike or rower for 2-3 minutes then foam roll your entire back side.

Weightlifting

Every 3 Minutes for 21 Minutes (7 sets) – Sumo Deadlifts x 4 Reps

Sumo Deadlift (7 x 4)

Accessory Work

Metcon (No Measure)

Tabata Core Work (2 Rounds)

30 Seconds Work:10 Seconds Rest

Plank

Side Plank x 2

Hollow Hold

Flutter Kicks

Plank w/Shoulder Taps

Reverse Crunch

Pressing + WOD


CrossFit VU – CrossFit

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Warm-up

Foam roll back (upper and lower) , trigger point shoulders and use COS to activate.

Weightlifting

Strict Press + 2 Push Press (5 x 3)

Every 3 minutes for 5 sets complete one strict press + two push press. Build to today’s heavy set.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:

15 toes-to-bars

50-ft. handstand walk

Metcon (AMRAP – Rounds and Reps)

Intermediate Option

Complete as many rounds as possible in 10 minutes of:

10 toes-to-bars

25-ft. handstand walk
Scaling

Modify the movements and reps so you can complete 2-3 rounds quickly and unbroken, then hang on for as many more rounds in the remaining time. Try to find a modification for the handstand walk that still gets you inverted.

Metcon (AMRAP – Rounds and Reps)

Beginner Option

Complete as many rounds as possible in 10 minutes of:

10 hanging knee-raises

2 wall walks

Friday Burner


Announcements

Closed Saturday, 4/27, for Beach Brawl Comp at the beach! Come check out the action. Stop by the Ascent Protein tent as I will be selling and educating all weekend!

CrossFit VU – CrossFit

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Warm-up

Start foam rolling hamstrings, glutes and low back when you come in. Coaches will lead some dynamic mobility.

Metcon

Metcon (Time)

3 rounds for time of:

Run 400 meters

21 deadlifts

12 burpees over the barbell

Men: 185-lb.

Women: 125-lb.
RX+

Men: 225-lb.

Women: 155-lb.

Metcon (Time)

Intermediate & Beginner Options

Intermediate Option

3 rounds for time of:

Run 400 meters

21 deadlifts

12 burpees over the barbell

Men: 155-lb.

Women: 105-lb.

Beginner Option

3 rounds for time of:

Run 400 meters

12 deadlifts

6 burpees over the barbell

Men: 135-lb.

Women: 95-lb.

Freestyle WOD + ROMWOD


Announcements

Closed Saturday, 4/27, for Beach Brawl Comp at the beach! Come check out the action. Stop by the Ascent Protein tent as I will be selling and educating all weekend!

CrossFit VU – CrossFit

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Warm-up

Foam roll the lower body and lats. Hit the calf’s really well.

A: Metcon (Time)

For Time:

25 Pull-ups

50 Box Jump Overs (24/20)

75 Wall Balls (20/14)

100 Double Unders

15 minute time cap
Here’s the catch…. You can complete this HOWEVER you want! Break up as needed or just go straight down the list. Strategy will come into play here.

Rx+

Chest to Bar Pull-Ups

Wall Balls (30/20)

B: Metcon (Time)

Intermediate Option:

For Time:

25 Jumping Pull-Ups

50 Box Jump (or Step) Overs (20″ or lower)

75 Wall Balls (14/10)

150 Single Unders (with DU attempts)

15 minute time cap

C: Metcon (Time)

Beginner Option:

For Time:

15 Ring Rows

30 Box Jump (or step) Overs (20″ or lower)

45 Wall Balls (14/10)

150 Single Unders

15 minute time cap

Mobility

ROMWOD

Snatch + WOD


Announcements

Closed Saturday, 4/27, for Beach Brawl Comp at the beach! Come check out the action. Stop by the Ascent Protein tent as I will be selling and educating all weekend!

CrossFit VU – CrossFit

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Warm-up

Get on a bike or rower for 2-3 minutes to get warm. Foam roll lower body and upper back.

Weightlifting

You will have 18 minutes to build to a heavy complex.

1 Hang Snatch + 1 Snatch + OHS (1, 1, 1, 1, 1, 1)

Metcon

A: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 7 minutes of:

9 handstand push-ups

6 burpees

3 power snatches

Men: 115 lb.

Women: 80 lb.
Rx+

Men: 135 lb

Women: 95 lb

B: Metcon (AMRAP – Rounds and Reps)

Intermediate Option

Complete as many rounds as possible in 7 minutes of:

6 handstand push-ups

4 burpees

2 snatches

Men: 95 lb.

Women: 65 lb.
Scaling

This AMRAP is short and fast. Reduce reps and modify the handstand push-ups so you need little to no rest during each set. For this workout, it’s better to pick an option that is too easy, allowing you to keep moving and get many rounds, than to pick an option that slows you down and pins you on one movement.

C: Metcon (AMRAP – Rounds and Reps)

Beginner Option

Complete as many rounds as possible in 7 minutes of:

6 push-ups

4 burpees

2 power snatches

Men: 75 lb.

Women: 55 lb.

Three 6 Minute AMRAPs


Announcements

Closed Saturday, 4/27, for Beach Brawl Comp at the beach! Come check out the action. Stop by the Ascent Protein tent as I will be selling and educating all weekend!

CrossFit VU – CrossFit

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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)

12/10 Calorie Row
Scaled options

Lower KB weight

10/7 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)

Chipper For Yo Body!


Announcements

Closed Saturday, 4/27, for Beach Brawl Comp at the beach! Come check out the action. Stop by the Ascent Protein tent as I will be selling and educating all weekend!

CrossFit VU – CrossFit

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Warm up

Foam roll your calves and lats really well. Coaches will lead a good warm up.

Metcon (Time)

For Time:

30 Double Unders

3 Burpee Box Jumps (24/20)

3 Pull-Ups

3 Wall Walks

40 Double Unders

6 Burpee Box Jumps

6 Pull-Ups

6 Wall Walks

50 Double Unders

9 Burpee Box Jumps

9 Pull-Ups

9 Wall Walks

60 Double Unders

12 Burpee Box Jumps

12 Pull-Ups

12 Wall Walks
Rx+ Bar Muscle Ups for PU

30 minute time cap

TEAM of 2 WOD 10 RFT


CrossFit VU – CrossFit

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Metcon (Time)

10 RFT

-300m/250m row

-3 C2B Pull ups

-3 HR Push ups

-6 T2B

-12 DB G2OH 35/20#
RX+

10 RFT

-300m/250m row

-3 BMU

-6 T2B

-12 DB G2OH 50/35#

scaled:

-300m/250m row

-3 Pull ups

-3 HR Push ups

-6 T2B or HLRs

-12 DB G2OH 35/20#

Beginner:

scaled:

-300m/250m row

-3 Ring Rows

-3 HR Push ups

-6 HLRs

-12 DB G2OH 35/20# or less

**Athletes will work and complete 1 round before rotating out as the other athlete is resting. Then athlete 2 will do the following round until complete and rotate again. Continue until 10RFT are complete.

MIND ERASER


Announcements

**Easter Holiday Hours**
April 19th (Good Friday)8:30am, 4:30pm, and 5:30pm classes

Teams of 2 Saturday WOD 8:30

CrossFit VU – CrossFit

Courtesy of: https://wodwell.com/wod/mind-eraser/

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Warm-up

Start foam rolling and trigger pointing your shoulders when you get here.

Mind Eraser (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

7 Power Cleans (135/95)

7 Burpees

200 Meter Run
Rx+ PC (155/105)

Mind Eraser (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

7 Power Cleans (135/95)

7 Burpees

200 Meter Run
Rx+ PC (155/105)

Metcon (AMRAP – Rounds and Reps)

Scaled

7 Medball Cleans (20/14)

7 Burpees

100 Meter Run
Do the 200m Run if you are feeling skippy!

Cool Down

Get on a bike or go a walk around the building to bring your HR down.