CrossFit VU – CrossFit Warm Up 3 rounds 10 Turkish Sit Ups 10 banded goodmornings 10 plate around the worlds Review DL Strength Deadlift (Every 1:30 x 8 sets Tempo (40X1) x 3 reps ) Build throughout…Moderate load Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-Ups10 min cap Target: 5-7 min Scaled/Masters...Read More
CrossFit VU – CrossFit Warm Up Tabata 3 sets 20 sec on/10 sec off x 8 Row or Bike Groiners Hamstring walkouts Bootstrappers *rotate through each movement Review MBC Metcon (Time) For time 50-40-30-20-10 Row cals 15-15-15-15-15 MBC (20/14) 25 min capRX+ 30/20 Scaled/Masters 40-30-20-10-5 Row cals 10-10-10-10-10 MBC (14/10) Finisher AMRAP 6 5/5 plank...Read More
CrossFit VU – CrossFit Metcon (Time) Teams of 2 Buy In: 600m run (together) into.. 12 rounds (I go, you go) 10 TTB 12 Alt DB Hang Snatch(35/25) Cash Out: 600m run 30 min capRX+ 50/35 Scaled/Masters Buy In: 400m run into 8 rounds 10 HKR 12 Alt Db Snatch (25/20) Cash Out: 400m runRead More
CrossFit VU – CrossFit Warm Up 2 min row or bike 2 rounds 5 inchworms :15 table top hold 5/5 pike shoulder taps Gymnastics Skill (AMRAP – Reps) HSW Skill Work + WOD Skill Work 5:00 Practice (Pick 1 option) Inverted Box or Rower HSW WF HS Shoulder Taps/Shifts Partner assisted HSW w/ PVC Then.....Read More
CrossFit VU – CrossFit Metcon (Time) For Time: 24-20-16-12-8-4 HR Push Ups Single DB Split Squat (Split reps) V Ups 17 min capScaled/Masters 20-16-12-8-6-4 HR Push Ups Single DB Split Squat Alt V Ups Cool Down ROMWODRead More
CrossFit VU – CrossFit Warm Up ATYT x 10 into 20 SU 5/5 squat reach ups 20 DU 5/5 Cossack squats w/ OH reach Barbell Prep Metcon (Time) For Time: 100 SU 20 Power Snatch 95/65 80 DU 30 OHS 60 SU 40 SDLHP 40 DU *18 Time Cap 2:00 Rest Directly into.. EMOM x...Read More
CrossFit VU – CrossFit Warm Up 1 min row or bike 10 KB SL RDL 10 hollow rocks 1 min bike or row 10 RKBS 10 supermans 1 min bike or row 10 KB High Pull 10 Scap Pull Ups 1 min bike or row 10 kip swings Review DB movements Metcon (AMRAP – Reps)...Read More