CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
10/8 CAL Row or 8/6 cal bike
7/7 SA DB Sumo Deadlift
7/7 SA DB Swing
7/7 SA DB Arnold Press
10 Alt. V-Ups
Coaches Note — After completion of the Warm-Up, DB can go away and athletes can grab a Barbell.
Strength
Deadlift (1×3 @ 90%)
1×3 @ 70%*
1×3 @ 80%
1×3 @ 87-90%
*Based off of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 6 of 9
20 min clock
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
25/20 Cal Row or 18/15 cal bike
25 Burpee to Plate**
25 DBL DB Snatch (35/20)(25/15)
25 Burpee to Plate
25/20 Cal Row
(Score is Time)
12 min cap
**Burpee to Plate should be performed to a standard 45/25 rubber bumper plate (not a comp plate).
RX+
50/35
Scaled
Less weight
Fewer burpees
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Banded Hamstring Stretch (R)
2:00 Banded Hamstring Stretch (L)
2:00 Foam Roll Hamstring
(No Measure)