CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds :30 active bar hang 5/5 SA Ring Rows 10 hollow rocks 5/5 shoulder taps Review movements Metcon Metcon (No Measure) 4-5 rounds for quality 150′ KB Farmers Carry 2 Rope Climbs :30 mountain climbers :30 seated pike leg lifts (https://youtu.be/IcTApCXeUxA) 20 min cap Cool Down ROMWODRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ATYT x 10 5/5 Samson 5/5 step ups 5/5 alt v ups 5 burpees 5/5 half kneeling SA DB Press Barbell Prep Strength Push Press (4 x 3) *2 sec pause in dip Demo: https://youtu.be/z3YcqZl3KN0 15 min clock Week 1 of 6 Working sets 70-75% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 13 10 SA DB OH Lunge (switch arms halfway) (35/20)(25/15) 7 TTB 10 Burpee Box Jump Overs (24/20)RX+ 50/35 Scaled Less weight HKR Step OversRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 row 25 SU or DU 5/5 Straight Leg Kicks 10 RKBS 5 kip swings :30 Row 25 SU or DU 5/5 Toe Touches 5 KBS 5 pull ups or ring rows Review rowing mechanics/pacing Metcon 2k Row (Time) Max Effort 2k RowBaseline testing Rest 5 min before Metcon 35 min running clock Run 2 heats on the 2k row if big class Metcon (Time) 3 rounds 100 DU 21 KBS (53/35)(35/26) 12 pull ups 12 min capRX+ 70/53 C2B Scaled 150 SU Ring Rows Less weightRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min saddle archer 1 min down dog 10/10 deadbugs 10 glute bridge 5 bootstrappers 5 up downs 10 DB RDL 5/5 SA DB Press Barbell Prep Strength Clean and Jerk (5 x 2) *2 sec pause at the knee (demo: https://youtu.be/nbFWGZyo_sg) Take 7-8 min to build Working sets 70-75% Week 1 of 6 20 min clock Metcon Metcon (Time) 4 Rounds 6 Devils Press (35/10)(20/15) 12 Back Squats (155/105)(135/95) 11 min capRX+ 5 rounds 50/35 185/125 Scaled Less weight 3 roundsRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m run 1 min supine twist 3 rounds 5 BB RDL 5 push up 5/5 Alt V ups Review DL and start building Metcon Metcon (4 Rounds for time) Every 6 min x 4 sets 400m run 21 Ab mat Sit Ups 15 Deadlifts (185/125)(135/95) 9 Matador/Box Dips *goal is to have atleast 1 min restRX+ 225/155 600m run RING dips Scaled Less weight Banded dipsRead more