CrossFit VU – CrossFit Warm up 3 rounds 5 hamstring walkouts 5/5 SL Glute Bridge 5 cat/cow 5 WB Front Squats 5 WB push press Barbell Prep Strength Deadlift (3 x 3 then…max reps at 90% top set) 20 min clock Part A Build to a heavy set of 3 Part B Max reps at...Read More
CrossFit VU – CrossFit Metcon (Time) Teams of 2 For time 100 Hang Power Clean (135/95) Rest 2 min 100 Burpee Box Jumps (24/20) 22 min capRX+ 155/105 Scaled/Masters 80 HPC (115/85) 80 Burpee Box Step UpsRead More
CrossFit VU – CrossFit Metcon (Time) Teams of 2 For time 100 Hang Power Clean (135/95) Rest 2 min 100 Burpee Box Jumps (24/20) 22 min capRX+ 155/105 Scaled/Masters 80 HPC (115/85) 80 Burpee Box Step UpsRead More
CrossFit VU – CrossFit Metcon (AMRAP – Reps) Every 4:00 x 5 sets 400m run 16 Alt DB Snatch (50/35) Max Pull Up in time remaining Rest 2 min b/t setsRX+ 70/50 RMU Scaled/Masters 300m run 16 Alt DB Snatch (35/20) Max RRRead More
CrossFit VU – CrossFit Warm up Line Drills 2 rounds 100m run 7 KB SDLHP 5/5 SA KB BOR Primer 2 rounds 100m run 6 Alt DB Snatch 5 Pull Ups/RMU Metcon (AMRAP – Reps) Every 4:00 x 5 sets 400m run 16 Alt DB Snatch (50/35) Max Pull Up in time remaining Rest 2...Read More
CrossFit VU – CrossFit Metcon (No Measure) EMOM x 15 Min 1- :45 Wall Sit Min 2- 10 Box Shoot Through Min 3- 12 Rotational Ball Slams (20/10) Cool Down ROMWODRead More
CrossFit VU – CrossFit Metcon (No Measure) EMOM x 15 Min 1- 5 Shuttle Runs Min 2- 10 Box Shoot Through Min 3- 12 Alt Rotational Ball Slams (20/10) Cool Down ROMWODRead More
CrossFit VU – CrossFit Strength Front Squat (3 x 5 Max reps @ 80% of top set) 3 working sets Front Squat Metcon (AMRAP – Rounds and Reps) AMRAP 10 12 Goblet Squat (53/35) 12 RKBS 40 DURX+ 70/53 Scaled/Masters 35/26 40 SURead More
CrossFit VU – CrossFit Warm up Halo Barbell Prep Strength Front Squat (3 x 5 (70-80%) Max reps @ 80% of top set) Front Squat Metcon (AMRAP – Rounds and Reps) AMRAP 10 12 Goblet Squat (53/35) 12 RKBS 40 DURX+ 70/53 Scaled/Masters 35/26 40 SURead More
CrossFit VU – CrossFit Warm up Halo Barbell Prep Strength Front Squat (3 x 5 (70-80%) Max reps @ 80% of top set) 20 min clock Front Squat Metcon (AMRAP – Rounds and Reps) AMRAP 10 12 Goblet Squat (53/35) 12 RKBS 40 DURX+ 70/53 Scaled/Masters 35/26 40 SURead More
