CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 100m Run 5 Push Up to Pike 10 Bent Over IYT* 10 Alt. V-Ups *This can be performed with light weight or no weight. In a bent over position, the athlete will raise the arms up to create the letter “I” shape, then raise the arms up and out to create the letter “Y” shape, then raise the arms out to the sides to create the Letter “T” shape. Strength Shoulder Press (1×5 @ 85%) 1×5 @ 65%* 1×5 @ 75% 1×5 @ 85% *Based off of Heavy 1-Rep **Add 5-10lb to the working weight today. Week 5 of 9 (Score is Weight) Workout Metcon (Time) 4 ROUNDS FOR TIME 12 Push Press (115/75)|(75/55) 20 Sit-Ups 400m Run (Score is Time) 17 min capRX+ 135/95 Scaled Less weight 200m run 10-15 sit upsRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets (10:00 CAP) 200m Run 7/7 KB RDL 7/7 KB Russian Swing 10 Step-Ups* 7 V-Ups *Set 3 switch to Box Jumps Coaches Note – After completion of the Warm-Up, KBs can be put back and Barbells brought out Strength Deadlift (1×5 @ 85%) 1×5 @ 65%* 1×5 @ 75% 1×5 @ 85% *Based off of Heavy 1-Rep **Add 5-10lb to the working weight today. Week 5 of 9 (Score is Weight) Workout Metcon (AMRAP – Reps) AMRAP x 10 MINUTES 15-12-9 Deadlift (205/145)|(185/125) Box Jumps (24/20) (Score is Reps)RX+ 275/215 30/24 Scaled Less weight Step Ups Optional Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Legs (No Measure)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (10:00 Cap) 15/12 Cal Bike (@65/60 RPM) 5/5 Single Arm KB Deadlifts (Light-Moderate) 5/5 Single Arm KB Hang Cleans 5/5 Single Arm KB Front Rack Reverse Lunges Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES 50/40 Cal Bike 25 Russian Swings (Athlete Choice) 50 Walking Lunges* 25 Box Jump Overs (20) *Each step = 1 Rep (Score is Rounds + Reps) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 25 MINUTES 25 Russian Swings (Athlete Choice) 50 Walking Lunges 25 Box Jump Overs (20) *Partners perform the workout gauntlet style. P2 begins the Russian Swings immediately after P1 finishes. P2 cannot pass P1 in order of movements. **After each full round, partners will complete 50/40 Cal Bike. Alternate on the bike as needed. (Score is Rounds +...Read more

CrossFit VU – CrossFit View Public Whiteboard Partner Metcon Metcon (Time) Teams of 2 3 rounds 21 Hang Power Snatch (95/65)(75/55) 21 TTB Into.. 3 rounds 15 Clean and Jerk (115/75)((95/65) 15 Lateral BB Burpees Into.. 3 rounds 9 thrusters (135/95)(115/75) 9 Bar Muscle Ups 25 min capScaled Less weight HLR/Reverse crunches BMU Options: C2B Burpee Pull Up/RRRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m run Into.. Halo Into.. 1 round 10 alt groiners 10/10 deadbugs 10 alt samson :30 sumo squat hold Strength Back Squat (1×1+ @ 95%) 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% *Based on Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics. Week 4 of 9 (Score is Weight) Workout Metcon (Time) FOR TIME 60 Back Squats (155/105)|(135/95)|(115/75) *Bar comes from floor. Everytime bar gets reracked, Run 200m **Suggest rep scheme of 5 Sets of 12 or 20-15-10-8-7 13 min cap (Score is Time)RX+ 185/135 Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Quads (No Measure)Read more