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

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) PART A) 200m Run @ Moderate Pace (10:00 Cap Get as Far as You Can) Into.. Line Drills 25’ Each Toe Walk Heel Walk High Kicks High Knees Buttkickers Skips for Height Skips for Reps 200m Run @ Hard Pace PART B) 3 SETS (As Fast as Possible) 10 Jump Squats 10/10 SA DB Push Press 10 Up-Downs Over DB Workout “PUNCH OUT” (Time) FOR TIME 1 mile Run Into.. 10 rounds 5 burpee box jumps (24/20) 10 RKBS (70/53)(53/35) 15 air squats (Score is Time) Finisher Metcon (Weight) EMOM x 10 MINUTES MIN 1 – 10 DB Seated Arnold Press (Athlete Choice) MIN 2 – :50 Weighted Sit-Ups (Score is Weight)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Bike or Cardio EZ Then.. 2 RDS 15 Supinated Banded Pull-Aparts 5 Scap Pull-Ups 5 Strict Knee Tucks 5/5 SA Ring Rows Then.. 1 RD 10 Alt. Groiners with Twists 7/7 Elbow Punches 5 Muscle Cleans 5 Front Squats *Optional Cool Down (Post-Workout) 1:00 each side Manual Forearm Stretch 1:00 each side Couch Stretch Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Practice Rope Climbs (No Measure) Workout Metcon (Time) 5 ROUNDS FOR TIME 25/20 Cal Bike 15 Hang Power Cleans (135/95)|(95/65) 3 Rope Climbs (Score is Time) KG BB: (60/42.5)|(42.5/30)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 SETS (5:00 Cap…) 5/5 Clam Shells 10 Bootstrappers 10 Alt. Groiners 10 Tempo Air Squats (Barbell Front Squat Optional) (2121) -Quick Rest & Repeat- Strength Metcon (Weight) 3×7-10 Tempo Front Squat (32X1) *Weight stays Light-Moderate. (Score is Weight) Workout Metcon (Time) FOR TIME 2000/1600m Row 100 Box Jump Overs (20) 50 Front Squats (95/65)|(65/45) (Score is Time) KG BB: (42.5/30)|(30/20) Partner Workout Option Metcon (Time) IN TEAMS OF 2… 2 ROUNDS FOR TIME* 1500/1000m Row 100 Box Jump Overs (20) 50 Front Squats (95/65)|(65/45) *P1 works while P2 rests. Switch every 250m on the row. Split the Jumps and Squats as needed. (Score is Time) KG BB: (42.5/30)|(30/20)Read more