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

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds 20 jumping jacks 5/5 shoulder taps 5/5 bird dog :15 tuck hold Review movements Metcon Metcon (No Measure) EMOM x 20 Min 1- Box Shoot Through (https://youtu.be/yu77AAbYcnQ) Min 2- DB Glute Bridge Min 3- Lateral Plate Shuffle (https://youtu.be/thvXnN-e3aA) Min 4- Russian Twists...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min banded double overhand stretch (demo(starts at 3:12): https://youtu.be/Sffa-G2-7fA 1 min seal pose AMRAP 6 20 SU 10 banded pull aparts 10 tuck ups 5/5 SA banded strict press 5 jump squats Grab barbells and review complex Strength Strict Press + 2 Push...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min puppy dog 1 min half saddle 2 rounds 1 min cardio 5/5 step ups 5 kip swings 5 up downs 1 round :30 cardio 5 DB Box Step Overs 5 pull ups 5 burpees Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Burpees Single DB Box...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min seated straddle w/ barbell collars against feet 5/5 T Spine Rotations 5/5 SL Glute Bridge 5 inch worms w/ push up 5 sumo squats 5 RKBS 5 clean deadlifts 5 hang muscle clean 5/5 elbow punches 5 front squat 5 push press...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min wrist rocks 1 min supine twist 2 rounds :15 active bar hang 5 up downs 3/3 step ups 100m run Review carry’s + BBJ Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25 Teams of 2 20 KB Deadlifts (53/35)(35/26) 20...Read More