CrossFit VU – NC60
Warm-up
Warm-up (No Measure)
GAME SUGGESTIONS
Pizza Box Game – Set up some cones as the play area. Athletes carry around an Ab Mat in one hand like a pizza box and run around trying to hit other people’s Ab Mats out of their hands. If someone hits your Ab Mat out of your hand, you have to do a set of penalty reps before coming back into play.
Musical Wall Balls – Just like musical chairs. Be inventive of the “dancing” around the circle by having folks do Line Drills such as Knee Hugs, Quad Pulls, High Knees, Butt Kicks, etc.
PVC Stick Game – Athletes will stand in a circle holding a PVC pipe upright on its end. On your call, athletes will either move “Left” or “Right” leaving their original PVC pipe behind and swapping with their neighbors. If the pipe falls, the athlete performs a penalty set of reps before returning to the circle. Alternative could be the rest of the circle does the penalty reps! Make this challenging by doing opposite rules! Call “Left” and athletes move to their “Right” and vice versa.
Suggested Penalty Movements:
Air Squats
Jumping Lunges
Up Downs
Burpees
Glute Bridges
******
Non Game Warm-Up
3 SETS (10:00 Max)
20 Mountain Climbers
5/5 DB Up Downs
5 Scap Pull Ups + 5 Kip Swings
3 SETS
100m Run
5/5 DB Power Cleans
5 Bigger Kip Swings + 5 Kipping Pull Ups OR Jumping Pull Ups
Workout
Metcon (Time)
5 ROUNDS FOR TIME
10 DB Up-Down Devil’s Clean (50/35)|(35/20)
400m Run
10 DB Up-Down Devil’s Clean
15 Pull-Ups
(Score is Time)
KG DB: (22.5/15)|(15/10)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 25 MINUTES
12 DB Up-Down Devil’s Clean (50/35)|(35/20)
400m Run
12 DB Up-Down Devil’s Clean
30 Pull-Ups
*Partner 1 Works while P2 Rests. Split work as needed to complete the movements. Partners run the 400m together.
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/10)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Walk Nasal Breathing Only
(No Measure)