CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 3 Pike to Push-Ups 6 Alt. DB Hang Snatch (hang to knee height) 9 Box Step Overs* *For the BSO…practice stepping across the box and feeling out the turn / step down / return up. **If any athletes need additional shoulder prep, make sure to take some time while reviewing the workout or going over the standards to continue to open the shoulders w/ PVC passes or arm circles/crosses. Workout CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: 35-lb. dumbbell, 20-in. box M: 50-lb. dumbbell, 24-in. boxTo learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here Workout Option Metcon (AMRAP – Rounds and Reps) “NON-OPEN OPTION” AMRAP x 15 MINUTES...Read more

CrossFit VU – CrossFit View Public Whiteboard CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: 35-lb. dumbbell, 20-in. box M: 50-lb. dumbbell, 24-in. boxTo learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-oversTo learn more about CrossFit Games Open 22.1 Scaled (Ages 16-54) click here CrossFit Games Open 22.1 Foundations (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 bear crawls...Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) Game Time! We are going to start off our Warm-Up with a game: Lumberjacks and Farmers. We are going to split the room into 2 teams, Lumberjacks and Farmers. Each athlete will grab a KB and spread them out on the floor, half up and half down (not all KBs need to be used). When the game starts, Lumberjacks will try to knock down the KBs, Farmers will pick them back up. If all of the KBs are knocked down or all standing up, the losing team does 5 Burpees. Do not let athletes guard an area. They cannot block another athlete. This can also be done in a Tabata Style and at the end either if not all are knocked down or standing, then the team with the most standing or knocked down will win. Then…move into a...Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM X 8 MINUTES MIN 1 – :45 Row (EZ then Mod) MIN 2 – 5 Inchworm + Pike Push-up or 2 sec Pike Hold MIN 3 – :45 Box Step-ups MIN 4 – 10 Wall Ball Squats w/ :02 Pause at bottom*Coaches Note: On the second round, have athletes that can progress Inchworm + Pike Push-up/Pike Hold to do them with their feet on a box. Also, have athletes go from Step-ups to Box Jumps. Extended Warm-up Metcon (No Measure) EMOM x 10 MINUTES* MIN 1 – Gymnastics GOAT (HS Focus)** MIN 2 – Row (EZ-Mod) *Goal is to practice these skills without the burden of performing them in the workout. This skill / extended warm-up is meant to be pure practice or play. **HS Options… Beginner: Pike Hold from a Box or DB Press Intermediate: Handstand Hold...Read more

CrossFit VU – CrossFit View Public Whiteboard Metcon WOD 22 RX (AMRAP – Reps) 22min AMRAP w/ Partner -22 Syncro Burpees -22 T2B -22 Cal AAB/Row -22 Syncro KBS 53#/35# -22 Lateral Burpees -22 Power Cleans 135#/95# -22 Syncro Abmat situps -22 Front squats 135#/95# -22 Cal AAB/Row -22 Syncro Reverse Lunges -22 Push ups -22 Cal Row/AAB -22 Syncro ALT DB/KB Snatches 50#/35# -22 R DB/KB Push Press 50/35# -22 L DB/KB Push Press 50/35# -22 Syncro Air Squats -22 C2B/Pull ups -22 WBS 30#/20# -22 Syncro Slam Balls 30#/20# -22 Back squats 135#/95# -22 Push Jerks 135#/95# -22 Syncro Burpees @min 22 we will take a moment of silence for the ones we have lost. www.operationward57.orgRead more