CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – :45 Single Unders MIN 2 – :45 Max Lunge + Lunge + Air Squat MIN 3 – :45 Hollow Rocks MIN 4 – :45 Groiners MIN 5 – :45 Bootstrapper Squats Workout Metcon (AMRAP – Rounds and Reps) 2 SETS AMRAP x 10 MINUTES 40 Double Unders 20 Sit-Ups 10 Alt. Back Rack Lunge (135/95)|(95/65) -Rest 2:00 b/t Sets- *Pick up where you left off. (Score is Rounds + Reps) KG BB: (60/42.5)|(42.5/30) Finisher Metcon (No Measure) “TABATA” 8 SETS (:20 on/:10 off)* MOVT 1 – Weighted Deadbugs** MOVT 2 – Superman Hold *Alternating movements **Hold DB at extension over chest and alternate legs back and forth. (No Measure)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES* 4/4 DB Single Leg Kickstand RDL** 6/6 DB Single Arm Upright Rows 8/8 Up Down + DB Sumo Deadlift *At 4:00 mark, switch to Single Leg RDL’s & Single Arm High Hang High Pulls. **Kickstand RDL has the non-working leg on its toes in the back, with roughly 5% of weight. This is to prime single leg loading and balance leading up to the full Single Leg RDL. Strength Deadlift (Heavy 1-Rep) ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Deadlift Week 9 of 9 (Score is Weight) Workout Metcon (Time) 4 ROUNDS FOR TIME* 10 Alt. DB “No Push-Up” Renegade Rows (50/35)|(35/20) 16 DB “Sumo” Power Cleans *Every 2:00 starting at 0:00, perform 5 DB Up-Downs. (Score is Time) KG DB: (22.5/15)|(15/10) Optional Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Twisted...Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 min row :30 pigeon each side 1 min standing straddle Into.. AMRAP x 8 MINUTES* 4/4 DB Single Leg RDL** 6/6 DB Single Leg Glute Bridge 8/8 Deadbugs :30 side plank (switch halfway) Strength Deadlift (Heavy 1-Rep) ON A 25:00 RUNNING CLOCK… Build to a Heavy 1-Rep Deadlift Week 9 of 9 (Score is Weight) Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Banded Hamstring (R) 2:00 Banded Hamstring (L) 1:00 Childs Pose (No Measure) Workout Metcon (Time) *Optional after class 4 ROUNDS FOR TIME* 50 DU 12 DB “Sumo” Power Cleans (35/20)(25/20) (Score is Time) 8min capRX+ 50/35Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS ON A 5:00 RUNNING CLOCK… 5 Inchworm w/o Push-Up 10 Push-Up to Pike 15/12 Cal Row 20 Alt. Groiners Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Practice Handstand or HS Walking* *HS Options… HS Hold Pike Hold on Box **HS Walk Options… Wall Walk Practice Freestanding HS Pike Around the Worlds HS Walk HS Obstacle Walk (No Measure) Workout Metcon (AMRAP – Reps) “TABATA” 8 SETS EACH (:20 on/:10 off)* TABATA 1 – Double Unders TABATA 2 – Hollow Rocks TABATA 3 – Jumping Lunges TABATA 4 – Shoulder Taps TABATA 5 – Cal Row -Rest 1:00 b/t Tabatas- *Complete 1 full Tabata before moving onto the next. (Score is Reps of Each)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS W/ AN EMPTY BAR 4 Good Mornings 4 RDL’s 6 Upright Rows 6 Hang Muscle-Cleans Workout Metcon (Weight) 1. ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex*… 1 Clean Deadlift + 2 Power Clean *Complex ust be Unbroken (Score is Weight) -Rest 3:00 b/t Part 1 & Part 2- Metcon (AMRAP – Rounds and Reps) 2. AMRAP x 7 MINUTES 5 Power Cleans @ 80% of Part 1 7 Burpees Over Bar (Score is Rounds + Reps) Partner Workout Option Metcon (Weight) IN TEAMS OF 2… 1. ON A 20:00 RUNNING CLOCK… Build to a Heavy Complex*… 1 Clean Deadlift + 2 Power Clean *Complex Must be Unbroken. Both partners must register a score within the 20min. Alternate as needed. (Score is Weight) -Rest 3:00 b/t Part 1 & Part 2- Metcon (AMRAP – Rounds...Read more