CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 30 Single Unders* 5 Inchworms 5 Scap Pull-Ups 5 Kip Swings 5 RDL + 5/5 elbow punches *At halfway switch to Double Unders Review Hang Power Clean Strength Hang Power Clean (1×3) ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Hang Power Clean* *Fast and perfect mechanics, not meant to be heaviest 3-Rep (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 36 Double Unders 6 Hang Power Clean (135/95)|(95/65)** 9 Pull-Ups **Increase weight every 3 rounds… Rounds 1, 2, 3 – (135/95)|(95/65) Rounds 4, 5, 6 – (155/105)|(115/75) Rounds 7 & Beyond – (185/135)|(135/95) (Score is Rounds + Reps)Scaled Less weight 72 SU Ring RowsRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 4 Push-Up to Pike 8 Alt. Elbow to Instep 8 Single DB OH Press 8 DB Goblet Squat Strength Shoulder Press (1×1+ @ 95%) 1×5 @ 75% 1×3 @ 85% 1×1+ @ 92-95% *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 15-12-9 Handstand Push-Up DB Front Squats (35/25)(25/20)* -Rest 1:00- 9-6-3 DB Front Squats* Handstand Push-Up (Score is Total Time) 13 min cap HSPU Option 1: Pike Push-Up HSPU Option 2: Strict DB PressRX+ 50/35 Scaled Less weight Cool Down Warm-up (No Measure) FOR RECOVERY 1:30 Twisted Cross (L) 1:30 Twisted Cross (R) 2:00 Frog Stretch (No Measure)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS :30 Bike or Row 5 Inch Worms 5/5 Single Leg DB RDL 5 Up-Downs *Increase Pace (EZ-Mod-Hard) each round **Rd 3 Perform 6 Burpees Strength Deadlift (1×1+ @ 95%) 1×5 @ 75% 1×3 @ 85% 1×1+ @ 92-95% *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 (No Measure) EMOM x 10 MINUTES MIN 1 – 10/8 Cal Bike or 12/10 cal row MIN 2 – 4 Deadlifts + 4 Burpees Over Bar (255/175)|(175/115) (No Measure)RX + 275/195Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Alt. Groiners 10 Bootstrappers 20 Alt. Bicycle Crunches 10 Alt. Curtsy or Reverse Lunges 10 Squat Jumps Skill Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – 6-10 Reps of Pistol Practice Option* MIN 2 – :45 Static Hold Option** *Pistol Options… Banded Pistol Squat Tall Box Step-Ups Curtsy Squats Narrow Stance Air or Goblet Squat **Static Hold Options… Tuck Hold Wall Ball Weighted Hollow Hold Front or Reverse Plank Wall Ball Squat Hold (No Measure) Workout Metcon (Time) FOR TIME 50-40-30-20-10* Wall Balls (20/14)|(14/10) Sit-Ups *After each full set, complete 20 Alt. DB Hang Muscle Clean (50/35)|(35/20). For Example: 50 WB / 50 SU / 20 HMC, 40/40/20 – etc… (Score is Time) WB KG: (9/6)|(6/5) DB KG: (22.5/15)|(15/10) Optional Cool Down Warm-up (No Measure) FOR RECOVERY 1:00 Supine Knee Hug (R)...Read more

CrossFit VU – VU FBB View Public Whiteboard Functional BodyBuilding Metcon (Time) 3 rounds 25 ft philly carry (one KB OH + one KB in the front rack) (35/26)(26/18) 15 diamond push ups 25ft philly carry 15 banded bicep curls -Rest 2 min- Repeat!RX+ 44/35 Choose a weight for the philly walk you can go unbroken. Knee push ups if needed.Read more