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 – CrossFit View Public Whiteboard Partner Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3 -follow the leader style AMRAP 25 4 Box Jumps (24/20) 8 Ab Mat Sit Ups 10 ALt Hang DB Snatch (35/25)(25/15) 14/12 cal row or 12/10 cal bike *Wait until partner 3 finishes to start a new roundRX+ 50/35 TTB Scaled Less weight Step upsRead 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