CrossFit VU – CrossFit Warm Up 4 rounds (switch each round) Partner 1 30 sec bike Partner 2 Flow Stretching 4 rounds Partner 1 30 sec bike Partner 2 5 plate G2O 5 tuck ups Metcon (AMRAP – Rounds and Reps) Teams of 2 ‘I go you go’ 3 sets AMRAP 8 7/5 cal echo...Read More
CrossFit VU – CrossFit Warm Up AMRAP 6 3/3 Box Step Ups 5 pike push ups 5 Snatch Grip RDL 3/3 worlds greatest Pistol Progression Standing single leg lift Close stance squat Shrimp Squat Back Roll to close stance squat Back Roll to pistol Pistol Metcon (Time) For time 50 Box Jumps (24/20) 40 HSPU...Read More
CrossFit VU – CrossFit Metcon (No Measure) EMOM x 12 Min 1- Ab mat sit ups Min 2- DB BOR Min 3- Row or Bike -rest 2 min- EMOM x 12 Min 1- KB SDLHP Min 2- Plank Side Crunches Min 3- SU or DU Cool Down ROMWODRead More
CrossFit VU – CrossFit Warm Up Halo Barbell Prep Strength Back Squat (8-6-4-8-6-4) Wave loading- second wave should be slightly heavier than the first 25 min clock Metcon (AMRAP – Rounds and Reps) AMRAP 8 8 SA DB OH Lunge *4 steps each leg 2 burpees *add 2 each roundRead More
CrossFit VU – CrossFit Warm Up Line Drills 3 cone L Drill (each athlete go 3 times) https://youtu.be/RItJa1W47Uo 100m run 5 cal row 100m 5 cal bike Metcon (AMRAP – Reps) Every 2 min x 8 sets* 200m run (1:20 cap) Max cal row/bike in time remaining Rest 1 min b/T sets*4 sets on the...Read More
CrossFit VU – CrossFit Strength Warm Up Barbell Prep Clean and Jerk (Every 2:30 x 5 sets 5 TNG Clean and Jerks ) Build to a heavy Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb.Scaled/Masters 750m row 30 thrusters 20 RRRead More
CrossFit VU – CrossFit Strength Warm Up Barbell Prep Clean and Jerk (Every 2:30 x 5 sets 5 TNG Clean and Jerks ) Build to a heavy Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb.15 min cap *run 2 heats (staggered) if needed Scaled/Masters 750m row 30...Read More
CrossFit VU – CrossFit Metcon (No Measure) EMOM x 25 45 sec on/ 15 sec off Min 1- Box Jumps Min 2- Row or Bike Min 3- RKBS Min 4- Plank Min 5- RestRead More
CrossFit VU – CrossFit Warm Up Tabata 20 sec on / 10 sec off x 8 Jumping Jacks up downs Hollow Rocks Air Squats Barbell Prep Part A (Weight) EMOM x 10 Min 1- 20 DU + 3 lateral burpees Min 2- 1 Snatch (building) Rest 2 min before part BRX+ 30 DU + 5...Read More
CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 3 min on 1 min off 9/7 cal row or 7/5 cal bike 7/7 Russian Twists w/ slam ball 50ftlunge w/ slam ballScaled/Masters no slam ball Cool Down ROMWODRead More
