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. Cossack or Curtsy Squats 5 Push Press w/ :02 Pause in the top Skill Metcon (No Measure) 3 SETS FOR QUALITY 10/10 Tempo Box Step Ups (30X1) 4 Shoulder to OH w/:02 Pause at the top* *Start Moderate, build to Moderate-Heavy. Barbell comes from the floor. (No Measure) Workout Metcon (Time) FOR TIME* 30-20-10-30-20-10 Box Jump Overs (24/20) Alt. Pistol Squats or Air Squats *After each full set, complete 8 Shoulder to Overhead (155/105)|(115/75) (Score is Time) KG BB: (70/45)|(50/35)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK.. :30 Alt. High Knees 5 Scap Pull-ups into 5 Kipping Swings :30 Alt. Butt Kicks 5 Renegade Rows :30 Double Unders / Double Unders Attempts 5 Strict Pull-ups :30 Alt. Knee Hugs Workout Metcon (AMRAP – Rounds and Reps) 1.) AMRAP x 20 MINUTES* 30 Double-Unders 15 Pull-Ups 15 Push-Ups 100m Sprint *For the AMRAP, rest 1:30 after each full round. (Score is Rounds + Reps)Immediately Into Part 2… Deadlift (1-Rep Heavy ) 2.) ON A 10:00 RUNNING CLOCK… Build to a Heavy 1-Rep Deadlift (Score is Weight) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… 1.) AMRAP x 25 MINUTES 30 Double-Unders 15 Pull-Ups 15 Push-Ups 100m Sprint (Score is Rounds + Reps)Immediately Into Part 2… Deadlift (1-Rep Heavy) 2.) ON A 10:00 RUNNING CLOCK… Both Partners build...Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 3 Pike to Push-Ups 6 Alt. DB Hang Snatch (hang to knee height) 9 Box Step Overs* *For the BSO…practice stepping across the box and feeling out the turn / step down / return up. **If any athletes need additional shoulder prep, make sure to take some time while reviewing the workout or going over the standards to continue to open the shoulders w/ PVC passes or arm circles/crosses. Workout 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 Workout Option Metcon (AMRAP – Rounds and Reps) “NON-OPEN OPTION” AMRAP x 15 MINUTES...Read more

CrossFit VU – CrossFit View Public Whiteboard 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 learn more about CrossFit Games Open 22.1 Scaled (Ages 16-54) click here CrossFit Games Open 22.1 Foundations (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 bear crawls...Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) Game Time! We are going to start off our Warm-Up with a game: Lumberjacks and Farmers. We are going to split the room into 2 teams, Lumberjacks and Farmers. Each athlete will grab a KB and spread them out on the floor, half up and half down (not all KBs need to be used). When the game starts, Lumberjacks will try to knock down the KBs, Farmers will pick them back up. If all of the KBs are knocked down or all standing up, the losing team does 5 Burpees. Do not let athletes guard an area. They cannot block another athlete. This can also be done in a Tabata Style and at the end either if not all are knocked down or standing, then the team with the most standing or knocked down will win. Then…move into a...Read more