CrossFit VU – CrossFit Warm up 10-8-6-4-2 Lateral Box Step Up (split reps) Deadbugs Up downs Review Back Squat Strength Paused Back Squat (5 x 3 @ 70-75%) Paused Back Squat2 sec pause 20 min Metcon (Time) 3 RFT 15 Burpee Box Jump (24/20) 15 Hang Power Clean (95/65) 11 min capRX+ 115/85 Scaled/Masters 10-15...Read More
CrossFit VU – CrossFit Metcon (Time) For Time 400m Run 30 dbl DB DL 50/35 30 Pull Up 150 DU 30 TTB 30 dbl DB DL 400m RunRX+ DL 70/50 40 C2B 40 TTB Scale/Masters: 300m Run 30 dbl DB DL 35/25 30 Ring Rows 150 SU 30 HKR 30 dbl DB DL 300m RunRead More
CrossFit VU – CrossFit Warm Up AMRAP 7 10 banded good morning 5 scap pull ups 5 kip swings 10 mountain climbers 100m run Review movements Primer 5 DBL DB DL 5 Pull Up/RR 25 DU/SU 5 TTB/HKR 5 DBL DB DL Metcon (Time) For Time 400m Run 30 DBL DB DL (50/35) 30 Pull...Read More
CrossFit VU – CrossFit Warm Up AMRAP 7 10 banded good morning 5 scap pull ups 5 kip swings 10 mountain climbers 100m run Review movements Primer 5 DBL DB DL 5 Pull Up/RR 25 DU/SU 5 TTB/HKR 5 DBL DB DL Metcon (Time) For Time 400m Run 30 DBL DB DL (50/35) 30 Pull...Read More
CrossFit VU – CrossFit Warm up 2 min Bike or Row 2 rounds 3/3 squat reach ups 10 PVC Pass Thru 5/5 SA Banded Press Barbell Prep Mr. Lubba Lubba (AMRAP – Rounds and Reps) 20min AMRAP Buy in w/ 50 cal Echo bike then AMRAP with time remaining -8 Muscle Snatch -18 Front squats...Read More
CrossFit VU – CrossFit Warm up 2 min Bike or Row 2 rounds 3/3 squat reach ups 10 PVC Pass Thru 5/5 SA Banded Press Barbell Prep Mr. Lubba Lubba (AMRAP – Rounds and Reps) 20min AMRAP Buy in w/ 50 cal Echo bike then AMRAP with time remaining -8 Muscle Snatch -23 Front squats...Read More
CrossFit VU – CrossFit Mr. Lubba Lubba (AMRAP – Rounds and Reps) 20min AMRAP Buy in w/ 50 cal Echo bike then AMRAP with time remaining -8 Muscle Snatch -23 Front squats -11 Strict press Scaled: 75/55# RX: 95/65# 50 cal echo bike (bc he was so good at 50 cals) 8 Muscle Snatch (Deployments...Read More
CrossFit VU – CrossFit Warm up Halo 2 rounds 5 scap pull ups 5 kip swings 5 tuck ups Review TTB Primer 2 rounds 10 air squats 5 TTB/HKR Metcon (5 Rounds for time) Every 3:00 x 5 sets 25 air squats 15 TTB *rest remainder of time *score each roundRX+ 30 air squats Scaled/...Read More
CrossFit VU – CrossFit CrossFit Games Open 24.2 Rx (Ages 16-54) (AMRAP – Reps) As many rounds and reps as possible in 20 minutes of: 300-meter row* 10 deadlifts 50 double-unders F: 125lb M: 185lb *Each row counts as 30 reps (10m = 1 rep)To learn more about CrossFit Games Open 24.2 Rx (Ages 16-54)...Read More
