CrossFit VU – CrossFit View Public Whiteboard Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. F: 65 lb. for the front squats and thrusters M:95 lb. for the front squats and thrusters Time cap: 15 minTo learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click hereRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) During coach intro or while reading up on the standards, use the first 3:00 to sit on the bike and warm-up your legs. Once 3:00 is up, grab a barbell and review the movements. 1 SET FOR QUALITY… 5 Front Squats 5 TTB 5 Thrusters Into… 1 SET FOR QUALITY… 5 Front Squats 5 C2B or BMU 5 Thrusters Into… DEMO OF COMPLEX (w/ light or moderate weight) 1 DL + 1 Clean + 1 Hang Power Clean + 1 Jerk Workout Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins immediately upon completing or reaching the...Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 Slam Ball Deadlifts 10 Alt Slam Ball Push-Ups* 12 Bent Over Slam Ball Rows *Slam Ball Push-Up = with one hand on the ball, one hand on the floor, perform a Push-Up then roll the ball to the other hand. Strength Metcon (Weight) EMOM x 8 MINUTES MIN 1 – 10 DB Floor Press (Athlete Choice)* MIN 2 – Max Controlled Sit-Ups** *Building Optional **Feet weighted down with DB, hands behind the head. Control range of motion up and down. (Score is Weight) Workout Metcon (No Measure) 3 SETS FOR QUALITY :30 Max Slam Balls (30/20)|(20/10) 4 Turkish Get-Up (L) (Athlete Choice, Moderate) 8 Supported DB or KB Bent Over Row (L) :30 Max Crossbody Mountain Climbers 4 Turkish Get-Ups (R) 8 Supported DB or KB Bent Over Row (R) -Rest 1:00 b/t Sets-...Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS :30 Row (EZ) 10 Bootstrappers 10 Alt Groiners 10 Alt Cossack Squats 20 Jumping Jacks Into … 1 SET :30 Row ( Hard) 10 Tempo Air Squats (3111) 5 Inch Worm + Push-Up 20 Single Unders or Double Unders Workout Metcon (1 Rounds for time) 2 SETS FOR TIME* 50/40 Cal Row Immediately Into… 4 ROUNDS 10 Wall Balls (20/14)|(14/10) 30 Double Unders -Rest 3:00 b/t Sets- (Score is Slowest Set) KG WB: (9/6)|(6/5) *Each full set contains 50/40 Cal Row and the 4 Rounds.Scaled 2-3 rounds 60 SU Finisher Metcon (No Measure) 3 SETS FOR QUALITY 10/10 Single Leg Weighted Glute Bridge-Ups (30X1)* 15 Supermans *DB or Wall Ball resting on hips. (No Measure) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Legs (No Measure)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo Into.. AMRAP x 8 MINUTES 10 banded upright rows 10 PVC Pass Throughs 5/5 Squat Reach Ups 5 Snatch Grip Push Press w/ PVC or BB 5 OHS Into.. Barbell Prep for Snatch Strength Metcon (Weight) ON A 25:00 RUNNING CLOCK… Build to a Moderate Complex… 1 “Deep” Power Snatch* + 2 “Deep” Hang Power Snatch* *Goal is to receive in Power (above parallel) but deep in the Power position. This will help train pulling faster, deeper under the bar with proper footwork. (Score is Weight) Finisher Metcon (Time) For Time 75 KBS (53/44)(35/25)RX+ 70/53 Scaled Less weight 40-50 repsRead more