CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min banded double overhand stretch (demo(starts at 3:12): https://youtu.be/Sffa-G2-7fA 1 min seal pose AMRAP 6 20 SU 10 banded pull aparts 10 tuck ups 5/5 SA banded strict press 5 jump squats Grab barbells and review complex Strength Strict Press + 2 Push Press (1 x 1) 15 min clock Build to a mod/heavy Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 25 DU 8 DB Push Press (35/25)(20/15) 25 DU 8 TTBRX+ 50/35 Scaled 50 SU HKRRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min puppy dog 1 min half saddle 2 rounds 1 min cardio 5/5 step ups 5 kip swings 5 up downs 1 round :30 cardio 5 DB Box Step Overs 5 pull ups 5 burpees Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Burpees Single DB Box Step Overs (35/20)(25/15) Pull Ups *12/10 cal row or 10/8 cal bike after each full round 30 min capRX+ 15/12 or 12/10 cals 50/35 C2B Scaled Less weight Fewer cals Ring RowsRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min seated straddle w/ barbell collars against feet 5/5 T Spine Rotations 5/5 SL Glute Bridge 5 inch worms w/ push up 5 sumo squats 5 RKBS 5 clean deadlifts 5 hang muscle clean 5/5 elbow punches 5 front squat 5 push press Review complex Strength 1 Clean + 1 FS + 1 Jerk (1 x 1) 20 min clock Build to a moderate/heavy Metcon Metcon (Time) 4 rounds 9 front squat (115/75)(95/65) 7 KBS (53/35)(35/26) 5 Hang Power Clean 10 min capRX+ 5 rounds 135/95 70/53Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min wrist rocks 1 min supine twist 2 rounds :15 active bar hang 5 up downs 3/3 step ups 100m run Review carry’s + BBJ Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25 Teams of 2 20 KB Deadlifts (53/35)(35/26) 20 Burpee Box Jumps (24/20) 200/150m row (each partner) * *one partner does a KB Front Rack hold while the other rows *split DL and BBJ reps as neededRX+ 70/53 Scaled Less weight Step upsRead more

CrossFit VU – CrossFit View Public Whiteboard Metcon CrossFit Games Open 22.3 RX (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes F: 65 lb, then 75 lb, then 85 lb M: 95 lb, then 115 lb, then 135 lbTo learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here CrossFit Games Open 22.3 Scaled (Ages 16-54) (Time) For time: 21 jumping chin-over-bar pull-ups 42 single-unders 21 thrusters (weight 1) 18 chin-over-bar pull-ups 36 single-unders 18 thrusters (weight 2) 15 chest-to-bar pull-ups 30 single-unders 15 thrusters (weight 3) Time cap: 12 minutes F: 45 lb, then 55 lb, then 65 lb M: 65 lb, then 85 lb, then 105 lbTo learn more about CrossFit Games Open 22.3 Scaled (Ages 16-54) click here...Read more