CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS (9:00 Max Total) 15 Straddle Sit Ups w/ Reach Through* 10 Plank to Pikes 5/5 SL KB RDL 2 SETS 15 Hollow Rocks or Tuck Rocks 5 Scap Push Ups + 5 Band Pull Aparts 10 Glute Bridges *NOTE: Straddle Sit Up is a dynamic stretch, not meant to be rushed and not meant to be spent too long on each rep. If athletes feel a better stretch with straight legs, swap to straight leg Sit-Ups. Extended Warm-up Deadlift (3-Rep ) ON A 10:00 RUNNING CLOCK… Build to 3-Rep Deadlift Heavier than Workout Weight (Score is Weight) Workout Metcon (1 Rounds for time) 3 SETS* ON A 6:00 RUNNING CLOCK… 40 Sit-Ups 40 Push-Ups 20 Deadlifts (225/155)|(155/105) -No Additional Rest b/t Sets- (Score is Slowest Set) *Goal is to have at least :30 rest b/t sets KG...Read more

CrossFit VU – Core30 View Public Whiteboard Metcon Metcon (No Measure) Accummulate 6 min in a plank *Every time you break 15 hollow rocksRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 1-2 ROUNDS 1:00 EZ Row 10 Scap Depressions* :20 Hollow Hold 1 ROUND :45 Moderate Row 10 Scap Retractions** 10 Hollow Rocks 1 ROUND :30 Hard Row 10 Ring Rows 10 Up-Downs with Jump *Also called a Scap Pull-Up, in a hanging position the athlete will Depress the Scaps meaning they will pull the Scap or Shoulder Blades “Down”. This will look similar to a shrug of the shoulders **Retraction of the Scaps or Shoulder Blades is a “Back and Down” motion. This is similar to the initial movement of a Strict Pull-Up without any bend in the arms ***To perform the Frog Jump, begin in a High Plank, jump the feet up to the hands and then back into a High Plank while keeping the hands on the ground throughout the movement Strength Metcon (No Measure) 4 SETS...Read more

CrossFit VU – Core30 View Public Whiteboard Metcon Metcon (No Measure) EMOM x 12 45 sec work 15 sec rest Min 1- Windshield Wipers Min 2- Heel Taps Min 3- Tuck Up Hold Min 4- restTuck Up Hold Demo https://youtu.be/nH_31opuxu4Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) PART A) 200m Run @ Moderate Pace (10:00 Cap Get as Far as You Can) Into.. Line Drills 25’ Each Toe Walk Heel Walk High Kicks High Knees Buttkickers Skips for Height Skips for Reps 200m Run @ Hard Pace PART B) 3 SETS (As Fast as Possible) 10 Jump Squats 10/10 SA DB Push Press 10 Up-Downs Over DB Workout “PUNCH OUT” (Time) FOR TIME 1 mile Run Into.. 10 rounds 5 burpee box jumps (24/20) 10 RKBS (70/53)(53/35) 15 air squats (Score is Time) Finisher Metcon (Weight) EMOM x 10 MINUTES MIN 1 – 10 DB Seated Arnold Press (Athlete Choice) MIN 2 – :50 Weighted Sit-Ups (Score is Weight)Read more