CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets (10:00 CAP) 1:00 Easy Cardio 10 Samson Lunges 5 Inchworm + Push-Up 10 Bird Dogs 5/5 Cossack SquatsCoaches Note — After completion of the Warm-Up, have athletes grab a light DB and KB to go over the movements for the Workout. Workout Metcon (No Measure) 4 SETS FOR QUALITY ON A 5:00 RUNNING CLOCK… 2:00 Cardio of Choice 1:00 DBL KB or DB Front Rack Hold (Athlete Choice, Mod-Heavy) 8/8 Single DB or KB Suitcase Split Squats (Athlete Choice) Walking Recovery in Time Remaining*… *Practice nasal breathing during recovery -No Additional Rest b/t Sets- (No Measure) Cool Down Warm-up (No Measure) FOR RECOVERY ROMWOD (No Measure)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 20 Mountain Climbers 10 Scap Push-Ups 5/5 SA Ring Rows 10 Alt. DB Deadlifts Into… 2 ROUNDS 5/5 SA DB Bent Over Row 5/5 SA DB Russian Swings 10 Alt. DB Hang Snatches 5 Burpees Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Practice RMU/BMU *RMU/BMU Options… Ring Support Hold Ring Pull-Up Strict RMU Transition Jumping RMU/BMU Hips to Bar/Rings Strict C2B/Pull Up (No Measure) Workout Metcon (AMRAP – Rounds and Reps) ON A 16:00 RUNNING CLOCK… 8 ROUNDS 3 Ring or Bar Muscle-Ups 3 DB Devil’s Press (35/20)(25/20) Immediately into… AMRAP in Remaining Time 5 DB “No Push-Up” Renegade Rows (L/R=1) 10 Up-Downs (Score is Rounds + Reps) RMU Option 1: Jumping Ring/Bar MU RMU Option 2: Burpee C2B/Pull-Up/RRRX+ 50/35 Scaled Less weightRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 100m Run 5 Push Up to Pike 10 Bent Over IYT* 10 Alt. V-Ups *This can be performed with light weight or no weight. In a bent over position, the athlete will raise the arms up to create the letter “I” shape, then raise the arms up and out to create the letter “Y” shape, then raise the arms out to the sides to create the Letter “T” shape. Strength Shoulder Press (1×5 @ 85%) 1×5 @ 65%* 1×5 @ 75% 1×5 @ 85% *Based off of Heavy 1-Rep **Add 5-10lb to the working weight today. Week 5 of 9 (Score is Weight) Workout Metcon (Time) 4 ROUNDS FOR TIME 12 Push Press (115/75)|(75/55) 20 Sit-Ups 400m Run (Score is Time) 17 min capRX+ 135/95 Scaled Less weight 200m run 10-15 sit upsRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets (10:00 CAP) 200m Run 7/7 KB RDL 7/7 KB Russian Swing 10 Step-Ups* 7 V-Ups *Set 3 switch to Box Jumps Coaches Note – After completion of the Warm-Up, KBs can be put back and Barbells brought out Strength Deadlift (1×5 @ 85%) 1×5 @ 65%* 1×5 @ 75% 1×5 @ 85% *Based off of Heavy 1-Rep **Add 5-10lb to the working weight today. Week 5 of 9 (Score is Weight) Workout Metcon (AMRAP – Reps) AMRAP x 10 MINUTES 15-12-9 Deadlift (205/145)|(185/125) Box Jumps (24/20) (Score is Reps)RX+ 275/215 30/24 Scaled Less weight Step Ups Optional Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Legs (No Measure)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (10:00 Cap) 15/12 Cal Bike (@65/60 RPM) 5/5 Single Arm KB Deadlifts (Light-Moderate) 5/5 Single Arm KB Hang Cleans 5/5 Single Arm KB Front Rack Reverse Lunges Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES 50/40 Cal Bike 25 Russian Swings (Athlete Choice) 50 Walking Lunges* 25 Box Jump Overs (20) *Each step = 1 Rep (Score is Rounds + Reps) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 25 MINUTES 25 Russian Swings (Athlete Choice) 50 Walking Lunges 25 Box Jump Overs (20) *Partners perform the workout gauntlet style. P2 begins the Russian Swings immediately after P1 finishes. P2 cannot pass P1 in order of movements. **After each full round, partners will complete 50/40 Cal Bike. Alternate on the bike as needed. (Score is Rounds +...Read more