CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds 3/3 SA RR 5/5 SL Glute Bridge :15 bicycle crunches 5 push ups Review rope climb/movements Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 2-3 rope climps 10 DB Floor Press (athletes choice) :30 Hamstring curls w/ sliders 10/10 russian twists w/ slam ball -rest 30 sec between rounds-RX+ Legless Cool Down ROMWODRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 50′ bear crawl 50′ crab walk (backwards) 50′ high knees 50′ butt kickers 50′ high skips 10 PVC Pass Thru 10 PVC Good morning 5/5 elbow punch 5/5 bird dogs 10 PVC Strict Press Review Push Press w/ PVC then grab barbells Strength Push Press (1 x 1) 1RM!! 25 min clock Finisher Metcon (Time) 15-12-9 KBS (53/35)(35/26) Burpees 5 min capRX+ 21-15-9 70/53 Scaled Less weight 12-9-6Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Review rowing technique/pacing EMOM x 8 Min 1- Row 40 sec (build in pace each rd) Min 2- Flow stretching (coaches choice) *partner up for the EMOM Metcon 2k Row (Time) Max Effort 2k RowRetest…Let’s hit some PR’s! Run 2 heats…once first heat is finished rest as needed and start on the finisher Second heat stay loose on the bike while waiting Finisher Metcon (Time) 5 rounds 5/5 alt v ups w/ 2 sec pause at top :30 sec side plank each side Scaled Modified side plankRX+ V Ups w/ 2 sec pause at the top Cool Down Roll out head to toe (3-5 min)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 min cardio 5/5 Cossack Squats w/ OH reach 5/5 thoracic rotations 10/10 shoulder taps 7 bootstrappers 5 push up downdog W/ empty BB 5 goodmorning 5/5 elbow punch 5 strict press 5 High Pull 5 RDL Review Clean and Jerk Strength Clean and Jerk (1 x 1) 1RM!!! Let’s go! Example build up 60% x 3 70% x 2 75% x 2 80% x 1 85% x 1 90% x 1 93-95% x 1 PB x 1 30 min clock Cool Down 1 min seated saddle 1 min puppy dogRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m run Flow stretching (6-7 min) Set up equipment, review movemnts Practice round…each partner 10 WB :15 sandbag bear hug hold 10 KBS :15 sec plank 10 cals Partner Metcon Metcon (Time) Teams of 2 Part 1- 120 WB (20/14) *partner 1 works while partner 2 does a sandbag bear hold (100/75)(75/50) Part 2- 120 KBS (53/35)(35/26) *partner 1 works while partner 2 holds a plank Part 3- 120/100 cal row or 100/80 cal bike *partner 1 works while partner 2 runs 100m 30 min capRX+ 150 Reps/cals 70/53 Scaled 80-100 reps/cals Less weightRead more