CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) TABATA (:20 on/:10 off) (8 SETS) Cal Bike *Increasing efforts every round, starting easy and finishing with a sprint. Immediately Into… 3 SETS ON A 5:00 RUNNING CLOCK 10 Scap Pull-Ups 10 Straight Arm Banded Lat Pull-Down 10 Tuck-Ups Workout Metcon (Time) FOR TIME...Read More
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES (With an empty bar or PVC Pipe) 5 PVC Pass Throughs 5 Behind the Neck Snatch Grip Shoulder Press 5 Hang High Pulls w/ Wide Grip 5 Overhead Squat 10 Alt. Elbow Punches 5 Front Squats Workout “NCMETCON BASELINE III.I...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets (10:00 CAP) 1:00 Easy Cardio 10 Samson Lunges 5 Inchworm + Push-Up 10 Bird Dogs 5/5 Cossack SquatsCoaches Note — After completion of the Warm-Up, have athletes grab a light DB and KB to go over the movements for the Workout. Workout...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 20 Mountain Climbers 10 Scap Push-Ups 5/5 SA Ring Rows 10 Alt. DB Deadlifts Into… 2 ROUNDS 5/5 SA DB Bent Over Row 5/5 SA DB Russian Swings 10 Alt. DB Hang Snatches 5 Burpees Skill Metcon (No Measure) ON A 10:00...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 100m Run 5 Push Up to Pike 10 Bent Over IYT* 10 Alt. V-Ups *This can be performed with light weight or no weight. In a bent over position, the athlete will raise the arms up to create the letter “I” shape,...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets (10:00 CAP) 200m Run 7/7 KB RDL 7/7 KB Russian Swing 10 Step-Ups* 7 V-Ups *Set 3 switch to Box Jumps Coaches Note – After completion of the Warm-Up, KBs can be put back and Barbells brought out Strength Deadlift (1×5 @...Read More
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (10:00 Cap) 15/12 Cal Bike (@65/60 RPM) 5/5 Single Arm KB Deadlifts (Light-Moderate) 5/5 Single Arm KB Hang Cleans 5/5 Single Arm KB Front Rack Reverse Lunges Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES 50/40 Cal Bike 25...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m run Into.. Halo Into.. 1 round 10 alt groiners 10/10 deadbugs 10 alt samson :30 sumo squat hold Strength Back Squat (1×1+ @ 95%) 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% *Based on Heavy 1-Rep. The 1+ is optional to perform...Read More
