CrossFit VU – CrossFit Warm up 2 rounds 15 banded glute bridges 10/10 shoulder taps 10 banded BOR 10/10 half kneeling SA DB Press Barbell Prep Strength Banded Deadlifts (EMOM x 10 3 Banded DL @ 50-55%) Use a red or blue band Damn Diane (AMRAP – Reps) 3 rounds 15 Deadlifts (225/155) 15 HSPU10...Read More
CrossFit VU – CrossFit Metcon (Time) For time Teams of 2 Partner 1 200m run Partner 2 8 rounds 20 DB Front Squats (35/20) 10 pull ups *when partner 1 returns from the run..pick up where they left off 25 min capRX+ 50/35 10 rounds 2 Rope Climbs Scaled/Masters 200m run 6-8 rounds RRRead More
CrossFit VU – CrossFit Metcon (Time) For time Teams of 4 Partner 1 & 2- 400m Sled Push Partner 3 & 4- AMRAP 100 ft Sandbag/ D Ball Carry 15 push upsRead More
CrossFit VU – CrossFit Metcon (Time) For time Teams of 2 Partner 1 200m run Partner 2 10 rounds 20 DB Front Squats (35/20) 10 pull upsRX+ 50/35 2 Rope ClimbsRead More
CrossFit VU – CrossFit Warm up 8-6-4-2 Turkish Sit Up w/ Plate Box Step Up (split reps b/t legs) Glute Bridge Banded High Pull Barbell Prep Strength Power Snatch (Every 1:30 x 7 2 Pause Power Snatch*1 sec pause at knee) Building Metcon (AMRAP – Rounds and Reps) 3 sets AMRAP 4 4 Hang Power...Read More
CrossFit VU – CrossFit Warm up 10-8-6-4-2 Turkish Sit Up w/ Plate Box Step Up (split reps b/t legs) Banded Glute Bridge Banded High Pull Review Movements Strength Power Snatch (Every 1:30 x 7 2 Pause Power Snatch*1 sec pause at knee) Building Metcon (AMRAP – Rounds and Reps) 3 sets AMRAP 4 4 DBL...Read More
CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) 3 sets AMRAP 5 4 DBL DB Hang Snatch (35/20) 6 Box Jump Over 8 TTB Rest 3:00 between setsRX+ 50/35Read More
CrossFit VU – CrossFit Warm up 10-8-6-4-2 Turkish Sit Up w/ Plate Box Step Up (split reps b/t legs) Banded Glute Bridge Banded High Pull Review Movements Metcon (AMRAP – Rounds and Reps) 3 sets AMRAP 5 4 DBL DB Hang Snatch (35/20) 6 Box Jump Over 8 TTB Rest 3:00 between sets *pick up...Read More
CrossFit VU – CrossFit Metcon (Time) 2 rounds 21 -15-9 Bike Cals DBL KB DL (70/53) Ab Mat Sit Ups Rest 1 min b/T rounds 15 min capScaled/Masters 35/26 Cool Down ROMWODRead More
CrossFit VU – CrossFit Metcon (Time) 2 rounds 21 -15-9 Bike Cals DBL KB DL (70/53) Ab Mat Sit Ups Rest 1 min b/T rounds 17 min capScaled/Masters 15-10-5 35/26 Cool Down ROMWODRead More
