CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 150m Row 5 Barbell Front Squat 5 Barbell Push Press (w/ :01 Pause in the Dip)* 5 Scap pull ups(switch to RR on second set, pull ups on third) *This :01 pause in the dip is the place in the Thruster that you need to EXPLODE. Learn that position now. **After the warm-up, begin your teaching / skill development for the 3-Rep Heavy Thruster! Strength On a 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster (Heavy 3-Rep ) ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster* *Not a max..just a primer for WOD (Score is Weight) Workout Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsScaled 600-800m row Banded pull ups/RRRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Bike* Into… 2 ROUNDS 10 Reverse Lunges 7/7 DB Russian Swing 5/5 DB Upright Row Into… 2 ROUNDS 10 Jumping Lunges 7/7 DB Hang Power Clean 5/5 DB Overhead Press From Split** *Increase pace each minute: start easy, increase to moderate, then moderate-hard. **In a split stance position, press from shoulder to OH. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 8 Alt. DB Hang Split Snatch (50/35)|(35/20) 12 Sit-Ups -Rest 1:00- AMRAP x 3 MINUTES Max Cal Bike (Score is Rounds + Reps) KG DB: (22.5/15)|(15/9) Finisher Metcon (No Measure) 3 SETS FOR QUALITY* :30 Hollow Body Flutter Kicks :30 Superman Hold 12/12 Slow Single DB Supported Row (Athlete Choice) *No Rest b/t Flutter Kicks and Superman Hold. -Rest 1:30 b/t Sets- (No Measure)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Alt. Cossack Squat 10 Groiners 10 Up-Downs Immediately into… AMRAP x 2 MINUTES Max Inchworms w/ Push-Up Immediately into… AMRAP x 4 MINUTES 10 Bootstrappers 10 Scap Pull-Ups 10 Tuck-Ups Workout Jay (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES* 22 Air Squats 12 Toes to Bar 9 Burpees *Weight Vest Optional (Score is Rounds + Reps) Finisher Metcon (No Measure) TABATA (8 SETS, :20 ON /:10 OFF) TABATA 1 – Slam Ball Russian Twists (Athlete Choice) TABATA 2 – Weighted Glute Bridge March (No Measure)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Group Run Immediately into… 3 SETS (w/ Empty Barbell) 5 Slow Good Mornings 10 Behind the Neck Alt. Elbow Punches 5 Clean DL 5 High Hang Power Clean 5 Hang Power Clean 5 Power Clean Workout Metcon (Time) 5 ROUNDS FOR TIME 400m Run 5 Power Clean (95/65)|(75/55) 10 Hang Power Clean (Score is Time) KG BB: (50/35)|(35/25)Scaled 200m run Less weight 3 power clean 6 hang power clean RX+ 115/85 Partner Workout Option Metcon (Time) IN TEAMS OF 2… 3 ROUNDS FOR TIME 400m Run 20 Power Clean (115/75)|(75/55) 30 Hang Power Clean *Run is completed together. While P1 works on the barbell P2 holds the plank. Switch as needed (Score is Time) KG BB: (50/35)|(35/25)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10/10 Thoracic Rotations 10 Scap Pull-Ups 10 Alt Groiners Into… AMRAP x 6 MINUTES 10 Tight Kipping Swings 10 Alt Box Step Ups (lower than workout height)* 10 Empty BB Strict Press *Switch to Box Jumps at 3:00 Skill Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – Bar or Ring Muscle Up Practice MIN 2 – 3 Cycled Push Jerk (Building)* *Bar comes from the floor. Loading should stay moderate and focus on cycling reps. (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 3 Ring or Bar Muscle Up 6 Push Jerk (155/105)|(115/75) 9 Box Jumps (30/24) (Score is Rounds + Reps) MU Option 1: Jumping Ring or Bar Muscle Up MU Option 2: 6 Ring Rows or Strict Pull-Ups KG BB: (70/55)|(50/35) Cool Down Warm-up (No Measure) FOR RECOVERY...Read more