CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike Into… 2 ROUNDS 8 Scap Pull-Ups 6 Alternating Cossack Squats 4 BB Sumo Good Morning Extended Warm-up Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – TNG Sumo Deadlifts* MIN 2 – 3 Strict C2B Pull-Ups + 6 Kip Swings *MIN 1 – 8 Reps MIN 3 – 6 Reps MIN 5 – 4 Reps MIN 7 – 4 Reps MIN 9 – 4 Reps *Building from Light to Moderate-Heavy. (No Measure) Workout Metcon (Time) FOR TIME 50/40 Cal Bike Immediately into… 10-15-20 Chest to Bar Pull-Ups Sumo Deadlift High Pull (115/75)|(75/55)* Immediately Into… 50/40 Cal Bike *Optional increase to (135/95)|(95/65) (Score is Time) KG BB: (50/35)|(35/25)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 20 Alt. Standing Quad Stretch 10 Alt. Knee Hugs 5 Inch Worms w/o Push-Up 10 Push-Up to Pike 10 Slow Sumo Banded Good Mornings 20 Banded Face Pulls Immediately into… “ROWLING” (ON A 10:00 RUNNING CLOCK) Athletes will take 5-7 attempts (Depending on time available in your timeline) to Row as close as they can to getting EXACTLY 100m on the monitor. For every meter, over or under (+ or -), 100m when the monitor stops counting, they must do 1 Burpee and 2 Sit-Ups. For example, if the athlete hit 103m, they would perform 3 Burpees and 6 Sit-Ups. Consider setting a cap on the penalty reps to 5 meters to avoid over-doing this warm-up. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 1500/1200m Row 30 Russian KB Swings (70/53)|(53/35)...Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Bootstrappers 10 Alt. Groiners 10 Narrow Stance Squats 10 Wide Stance Squats 5/5 SA Ring Rows Skill Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – 5/5 Goblet Cossack Squats (Athlete Choice, Light-Moderate) MIN 2 – 3 Rope Pull-Ups + 3 Strict Knees to Elbow (No Measure) Workout Metcon (Time) FOR TIME 40 DB Front Squats (50/35)|(35/20) 4 Rope Climbs* 40 Alt. DB Step-Ups (24/20) 4 Rope Climbs 40 Alt. Pistol Squats or Narrow Stance Squats 4 Rope Climbs *Option for 12 Strict Narrow Grip Chin-Ups or Narrow Single Ring Rows (Score is Time) KG DB: (22.5/15)|(15/9) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 20 MINUTES 40 DB Front Squats (50/35)|(35/20) 4 Rope Climbs* 40 Alt. DB Step-Ups (24/20) 4 Rope Climbs 40 Alt. Pistol...Read more

CrossFit VU – CrossFit View Public Whiteboard Functional BodyBuilding Metcon (No Measure) 6 rounds 30 sec on/30 sec off Station 1- Battle Ropes Station 2- KB/DB Front Rack Reverse Lunge Station 3- Dragon Fly Leg Raises Station 4- Seesaw KB/DB BOR Station 5- Deficit Push Ups *Split up into groups and start at different stations. Everyone will have their own KB’s and plates for deficit *Move for qualityDragon Fly Leg Raise Demo https://vimeo.com/309186072 Deficit Push Up https://youtu.be/P0KOil_i7BERead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 10 Elbow Punches 10 Alt Groiners 20 Jumping Jacks Into… 3 SETS 10 Empty BB Strict Press 16 Reverse Lunges 20 Single/Double Unders Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex of: 1 Power Clean + 2 Split Jerks (Score is Weight) Workout Metcon (Time) FOR TIME 12-9-6 Shoulder to Overhead (155/105)|(115/75) 50-50-50 Double Unders -Rest 2:00- 21-15-9 Shoulder to Overhead (115/75)|(75/55) 50-50-50 Double Unders (Score is Time) KG BB1: (70/55)|(50/35) KG BB2: (50/35)|(35/25)Read more