CrossFit VU – CrossFit Warm Up Halo Barbell Prep Strength Paused Back Squat (5 x 2 @ 70-75% ) Paused Back Squat3 sec pause 20 min clock Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips12 min cap Scaled/Masters 21-15-9 Clean 115/75 HR Push UpsRead More
CrossFit VU – CrossFit Warm Up 3 rounds 20 SU or DU 5 V Ups or Alt V Ups 5/5 SL Glute Bridge 3/3 DB DL (b/T feet) 3/3 SA DB Push Press 100m run Review DB Snatch/TTB Metcon (Time) 800m run 50 alt DB snatch (35/25) 100 DU 50 TTB 100 DU 50 Alt...Read More
CrossFit VU – CrossFit Warm Up 2 min row or bike Barbell Prep Strength Enderton Front Squat (4 working sets @ moderate load *position focus) 1 Pause FS + 1.25 FS + 1 FS20 min clock Metcon (AMRAP – Rounds and Reps) AMRAP 10 14/12 cal row or 12/10 cal bike 2..4..6..8 Hang Clusters (75/55)RX+...Read More
CrossFit VU – CrossFit Warm Up AMRAP 6 3/3 SL BB RDL 3/3 Box Step Ups 10 Glute Bridges 5 up downs Review DL then spend 7-8 min building close to final weight Metcon (Time) For time 15-12-9 Deadlift (135/95) Box Jump (24/20) into 12-9-6 Deadlift (185/125) Burpee into 9-6-3 Deadlift (225/155) BBJO 20 min...Read More
CrossFit VU – CrossFit Metcon (Time) 5 rounds for quality 200m run 3 rope climbs 20/15 cal row or 15/12 cal bike25 min cap Scaled/Masters 5 rounds 100m run 3 supine to stand 15/12 cal row or 10/8 cal bike Cool Down ROMWODRead More
CrossFit VU – CrossFit Warm Up Barbell Prep Strength 1 Clean Pull + 1 Hang Squat Clean + 1 Jerk (Build to a moderate *primer for WOD ) 15 min clock Metcon (Time) For time 30-20-10 FS (115/75)(95/65) S2O Pull Ups17 min cap RX+ 135/95 C2B Scaled/Masters 20-10-5 FS (95/65) S2O Ring RowsRead More