CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min thoracic ext on foam roller (https://youtu.be/uzWOECAhsAM) 1 min foam roll lats 15 DU or SU 5/5 worlds greatest 5 kip swings 5 HKR 5 BB Goodmorning 5/5 elbow punches 5 BTN Snatch Push Press 5 BB Deadlifts Review BB/gymnastic movements…build up to...Read More
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 SETS ON A 5:00 RUNNING CLOCK… 10 Band Pull-Aparts 10 Banded Upright Rows 5 Slow Banded Good Mornings 1:00 Bike (Increasing Pace) Workout Metcon (AMRAP – Rounds and Reps) ON A 3:00 RUNNING CLOCK… 150 Double Unders Immediately Into… AMRAP x 15 MINUTES...Read More
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 2 SETS 10 Barbell Elbow Punches 15 Air Squats :20 Squat Hold :25 Bar Hang INTO… 1-2 SETS 5 Strict Pull-ups 10 Kipping Swings 15 Air Squats Strength Front Squat (3-3-3-3*) *Start Moderate, build to Mod-Heavy. (Score is Weight)...Read More
CrossFit VU – CrossFit View Public Whiteboard Metcon CrossFit Games Open 22.2 RX (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees Time cap: 10 minutes F: 155-lb Barbell M: 225-lb BarbellTo learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here CrossFit Games Open 22.2 Scaled (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1...Read More
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) Tic Tac Toe, three in a row, here we go! This is a fun game to get people moving, and thinking! We are going to do a quick Warm-Up before this game because there is a little sprinting involved. 2 ROUNDS 100m Run (or...Read More
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) Run 200m Into… 2 ROUNDS 4/4 Samson Stretch 6/6 Step-ups 8 Strict Press 1-2 ROUNDS 8 RDL 8 Box Jumps 8 Push Press -Hard Cap at 7:00- Strength Clean Deadlift (3-3-3*) *All working sets should be Mod-Heavy…70-75% of 1RM Clean for DL and 1RM...Read More
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :45 Row @ Mod-Hard Pace MIN 2 – 8 Push-Up to Pike + Max Plank Hold MIN 3 – :45 Fast Up-Downs MIN 4 – 16 Hollow Rocks + Max Hollow Hold Workout Death Row (AMRAP –...Read More
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 2 SETS 10 Bootstrappers w/ Pause in the bottom 5 Push-Up to Pike w/ Pause in Pike Immediately Into… 2 SETS 10 Tempo Narrow Air Squats (2020) 10 Tempo Strict Barbell Press (2020) Immediately Into… 2 SETS 10 Alt....Read More
