CrossFit VU – CrossFit View Public Whiteboard Functional BodyBuilding Metcon (Weight) AMRAP 35 5 Back Squat 100 ft sandbag carry 7/7 DB Hang C & J (mod weight) 10/10 slow & controlled bicycle crunch *Start light on the back squat and build each set until you reach a mod-heavy set of 5 *Partner with someone...Read More
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row (Increase pace every :30) Into … 1 SET (:45 ON / :15 REST) MOVT 1 – Air Squats MOVT 2 – Push-Up to Pike MOVT 3 – Cossack Squats MOVT 4 – Wall Ball Strict Press Into … 2:00 Row (Increase pace...Read More
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 20 Jumping Jacks :20 Inactive Bar Hang :20 Active Bar Hang 10 High Skips Into… 3 SETS 10 Scap Pull-Ups (:01 Hold @ Top) 10 Push-Up Negatives (:03 Lower) 10/10 Forward Leg Swings 10/10 Banded Monster Walks 10 High Knees 10 Butt...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m run Into … 1 SET (:45 ON / :15 REST) MOVT 1 – RR MOVT 2 – Push-Up to Pike MOVT 3 – Hollow Hold MOVT 4 – DB DL Into … Practice Kip Swings Workout Metcon (AMRAP – Rounds and Reps) AMRAP...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm up Warm-up (No Measure) Halo Into… ATYT x 8 Into.. 2 rounds 5/5 squat reach ups :30 downdog 5/5 groiners :30 side plank each side Into… Snatch Prep w/ Empty Barbell Weightlifting Snatch Complex (1 x 1 ) 1 Low Hang Power Snatch + 1 Hang Power...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 Round 30 Single Unders 15 Box Step-Ups 30 Single Unders 15 Burpees 30 Single Unders or DU 15/12 Cal Bike or 20/15 cal row 15 Box Jumps *From here, grab a barbell. Do not put the weight on the bar yet. First set...Read More
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Bootstrappers 10 Alt. Groiners 5/5 Single Leg PVC RDL 5 Up-Downs Strength ON A 20:00 RUNNING CLOCK… Build to a Heavy Set of 5 Deadlifts (Heavy 5 Deadlifts) ON A 20:00 RUNNING CLOCK… Build to a Heavy Set of...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Dynamic Stretching Movement Prep Partner Metcon Metcon (AMRAP – Reps) IN TEAMS OF 2 For Time 100 cal row 100 DL (185/125)(155/105) 100 TTB In Time Remaining Max DB Devils Press (35/25)(25/20) *One partner works while the other rests. Partition as needed *25 min...Read More
CrossFit VU – CrossFit View Public Whiteboard Functional BodyBuilding Warm up Warm-up (No Measure) Agility Ladder Drills- 5 -7 min Movement Prep/Demo Metcon (AMRAP – Rounds and Reps) AMRAP 30 10..9..8..7..6..5..4..3..2…1 Russian KB Swings Sumo Stance Goblet Squat Close Grip DB Floor Press Pike Raises Over KB (L & R= 1) Banded BOR *Every 3...Read More
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run Into… AMRAP x 4 MINUTES 10 Alt Groiners 10 Bootstrappers 10 Arm Haulers* 10 Hand Release Push-Ups Into… 400m Run *Arm Haulers = In a Superman, reach the hands overhead, then reach the hands towards the low back without letting arms touch...Read More
