CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 Row @ Moderate Pace 5/5 DB Strict Press* 5/5 DB Hang Power Clean 5 Scap Push-Ups 5 Knee Push-Ups** *Halfway switch DB Push Press **Halfway switch to Push-Ups Note for Coaches – After completion of the Warm-Up, DBs can...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 30 Single Unders* 5 Inchworms 5 Scap Pull-Ups 5 Kip Swings 5 RDL + 5/5 elbow punches *At halfway switch to Double Unders Review Hang Power Clean Strength Hang Power Clean (1×3) ON A 12:00 RUNNING CLOCK… Build to a...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 4 Push-Up to Pike 8 Alt. Elbow to Instep 8 Single DB OH Press 8 DB Goblet Squat Strength Shoulder Press (1×1+ @ 95%) 1×5 @ 75% 1×3 @ 85% 1×1+ @ 92-95% *Based on Heavy 1-Rep. The 1+ is...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS :30 Bike or Row 5 Inch Worms 5/5 Single Leg DB RDL 5 Up-Downs *Increase Pace (EZ-Mod-Hard) each round **Rd 3 Perform 6 Burpees Strength Deadlift (1×1+ @ 95%) 1×5 @ 75% 1×3 @ 85% 1×1+ @ 92-95% *Based on Heavy 1-Rep....Read More
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Alt. Groiners 10 Bootstrappers 20 Alt. Bicycle Crunches 10 Alt. Curtsy or Reverse Lunges 10 Squat Jumps Skill Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – 6-10 Reps of Pistol Practice Option* MIN 2 – :45 Static...Read More
CrossFit VU – VU FBB View Public Whiteboard Functional BodyBuilding Metcon (Time) 3 rounds 25 ft philly carry (one KB OH + one KB in the front rack) (35/26)(26/18) 15 diamond push ups 25ft philly carry 15 banded bicep curls -Rest 2 min- Repeat!RX+ 44/35 Choose a weight for the philly walk you can go...Read More
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS ON A 5:00 RUNNING CLOCK… 8 Inchworms w/ Push-Up 10 Alt. Groiners w/ Twist 12 Bodyweight Goodmornings 14 Air Squats Workout Metcon (Time) IN TEAMS OF 2 OR 3… FOR TIME 10k Row* *P1 rows while P2/P3 rests. Partners must alternate in...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo.. Into.. 2 ROUNDS 10 Groiners 10/10 deadbugs 10 Alt Samson 10 Good mornings Review back squat Strength Back Squat (1×3 @ 90%) 1×3 @ 70%* 1×3 @ 80% 1×3 @ 87- 90% *Based off of Heavy 1-Rep Week 3 of 9 (Score is...Read More
CrossFit VU – VU FBB View Public Whiteboard Functional BodyBuilding Metcon (AMRAP – Reps) EMOM x 20 45 sec work/ 15 sec rest Min 1- Standing DB Strict Press (35/25)(25/20) RX+ 50/35 Min 2- Strict Pull Up/Banded Strict Pull Up/RR Min 3- Push Up Min 4 & 5- RestPick a weight/ variation you can do...Read More
