CrossFit VU – CrossFit Warm Up 3/3 KB windmill 100m run 3/3 Half Kneeling Bottoms Up KB press 100m run 5 BB Strict Press Review Push Press Strength Push Press (5-5-5-3-3-3) Build to a moderate/heavy set of 3 (80-85%) 15-17 min Metcon (Time) For time 800m run 30 S2O (135/95) 200 DU 12 min capRX+ 1000m run 165/105 Scaled/Masters 600m run 30 S2O (115/75) 200 SURead more

CrossFit VU – CrossFit Warm Up 3 rounds 10 banded BOR 5/5 jumping lunges 10 banded upright rows Review DB movements/pull ups Primer 6 DB Front Squats 5 pull ups 4 DB HPC Metcon (AMRAP – Rounds and Reps) AMRAP 20 3 min on/ 1 min off 21 DBL DB Front Squat (35/25) 15 Pull Ups 9 DBL DB Hang Power Clean *pick up where you leave offRX+ 50/35 C2B Scaled/Masters 15 DB Front Squat (25/20) 12 pull ups/ring rows 9 DB HPC Finisher EMOM x 5 30 sec on/ 30 sec off Abs coaches choiceRead more

CrossFit VU – CrossFit Warm Up 1 min row or bike 10 scap push ups 1 min row or bike 10 banded good morning 1 min row or bike 10 supermans 1 min row or bike 10 plank push ups Barbell Prep Work up to workout weight Metcon (Time) 10 RFT 200/180m row 15 push ups 10-1 Deadlift (185/125) 20 min capRX+ 225/155Read more

CrossFit VU – CrossFit Warm Up Line Drills 3 rounds 200m run 5 jumping air squats 5 pike push ups Barbell Prep Metcon (AMRAP – Reps) Every 3 min x 4 sets -Rest 2 min between sets- Run 400m Rd 1 & 2-Max Thrusters in time remaining (95/65) Rd 3 & 4- Max Power Clean in time remaining *goal is atleast 30 sec on the barbellRX+ 115/75 Scaled/Masters Run 300m 75/55Read more

CrossFit VU – CrossFit Warm Up Play a Game (coaches choice) 4 rounds 3/3 SL KB DL 5/5 shoulders taps 5/5 banded shoulder press 3/3 box step ups Review Movements Primer 2 rounds 1 Wall Walk 3/3 Alt DB Snatch 5 BJO CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: 35-lb. dumbbell, 20-in. box M: 50-lb. dumbbell, 24-in. boxTo learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-oversTo...Read more