CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min banded hamstring :30 downdog Line Drills (7-8 min) 2 rounds :30 row or bike 100m run Metcon Metcon (Calories) Every 5 min x 5 sets Set 1 800m run (4:30 cap) Max cals on bike/row -Rest 1 min- Set 2 600m run...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min pigeon 1 min thread the needle 5 up downs 5 BB Good mornings 5/5 lunge w/ twist 5 BB Strict Press 5/5 straight leg kicks 5 BB Deadlifts 5/5 open and close the gate 5 front squats Review clean & jerk Strength...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min couch stretch 1 min lat stretch on wall AMRAP 7 :30 cardio 5 bootstrappers 5 push up downdog 5/5 worlds greatest *follow your partner Review WB & HPC Partner Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 20 40...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds :30 active bar hang 5/5 SA Ring Rows 10 hollow rocks 5/5 shoulder taps Review movements Metcon Metcon (No Measure) 4-5 rounds for quality 150′ KB Farmers Carry 2 Rope Climbs :30 mountain climbers :30 seated pike leg lifts (https://youtu.be/IcTApCXeUxA) 20 min...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ATYT x 10 5/5 Samson 5/5 step ups 5/5 alt v ups 5 burpees 5/5 half kneeling SA DB Press Barbell Prep Strength Push Press (4 x 3) *2 sec pause in dip Demo: https://youtu.be/z3YcqZl3KN0 15 min clock Week 1 of 6 Working sets...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 row 25 SU or DU 5/5 Straight Leg Kicks 10 RKBS 5 kip swings :30 Row 25 SU or DU 5/5 Toe Touches 5 KBS 5 pull ups or ring rows Review rowing mechanics/pacing Metcon 2k Row (Time) Max Effort 2k RowBaseline testing...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min saddle archer 1 min down dog 10/10 deadbugs 10 glute bridge 5 bootstrappers 5 up downs 10 DB RDL 5/5 SA DB Press Barbell Prep Strength Clean and Jerk (5 x 2) *2 sec pause at the knee (demo: https://youtu.be/nbFWGZyo_sg) Take 7-8...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m run 1 min supine twist 3 rounds 5 BB RDL 5 push up 5/5 Alt V ups Review DL and start building Metcon Metcon (4 Rounds for time) Every 6 min x 4 sets 400m run 21 Ab mat Sit Ups 15 Deadlifts...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo 5/5 DB Windmills 5/5 DB Deadlifts (b/t feet) 10 PVC Pass Thru 5/5 Samson 5/5 Squat Reach Up 5 OHS w/ PVC (3311) Grab barbells and review OHS Strength Overhead Squat (3 x 5) 15 min clock Take 6-7 min to build Working...Read More
