CrossFit VU – CrossFit View Public WhiteboardRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – Rowling* MIN 2 – :45 Perfect Stretch** *Rowling = Try to hit exactly 100m on the Rower … Over 100m = 2 Burpees, Under 100m = 5 Air Squats **Perfect Stretch = 1 Samson Stretch w/ Twist + 1 Groiner + 1 Hamstring Stretch on one side then switch Legs Workout Metcon (No Measure) EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Med Ball Front Squat + 4 MB Ground to Overhead (20/14)|(14/10) MIN 2 — Row or Bike, Moderate Effort -Rest 3:00- EMOM x 10 MINUTES MIN 1 — AMRAP of 4 MB Sit-ups + 4 MB Seated Press MIN 2 — Row or Bike, Moderate Effort (No Measure) KG WB: (9/6)|(6/5) Cool Down Warm-up (No Measure) FLOW STRETCHING 2:00 Pigeon (1:00 each side) 2:00 Saddle 2:00 Dragon (1:00...Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 5 Inch Worms + Push-Up 10 Scap Push-Ups 8 Ring Rows w/ 1 sec Pause @ Top 10 Sumo KB Romanian Deadlifts Skill Metcon (No Measure) EMOM x 9 MINUTES MIN 1 – :40 Gymnastic Pull* MIN 2 – :40 Double Under Practice MIN 3 – :40 Hollow Body Flutter Kicks (No Measure) *Gymnastic Pull Options… Strict Pull-Up (C2B Optional) Kipping Pull-Up (C2B Optional) Bar Muscle-Up Deep Ring Row*If it’s a big class split into groups and start at different stations *Treat the gymnastics pull as practice…dont try to go for max reps Workout Metcon (Time) FOR TIME 800m Run Immediately Into… 5 ROUNDS 36 Double Unders 18 Russian KB Swing (53/35)|(35/26) 6-9 Reps Gymnastic Pull (Athlete Choice)* Immediately Into… 800m Run *Gymnastic Pull Options… Strict Ring Row Strict/Kipping Pull-Up Chest to Bar Pull-Up (Score is Time)...Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row 5 Bootstrappers 10 Slam Ball Deadlift 10 Slam Ball Press 10 groiners Into… Barbell Prep Strength Metcon (Weight) E2MOM x 14 MINUTES 3 TNG Power Clean & Jerk or Power Snatch* *Start light-moderate and build to heavy. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 200/150m Row 8 Ground to Overhead (115/75)|(75/55) 200/150m Row 8 Slam Balls (30/20)|(20/10) (Score is Rounds + Reps) KG BB: (50/35)|(35/25) KG SB: (15/10)|(10/5)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo Into.. 2 ROUNDS 10 Cossack Squats* 5 PVC Kang Squats** 5/5 Single Leg DB RDL Strength Back Squat (3-3-3-3) 3-3-3-3 Back Squats* *Building from Moderate-Heavy to Heavy (Score is Weight) Workout “SPEED DEMON” (Time) 3 ROUNDS FOR TIME 15 DB Front Squat (35/25)|(25/20) 15 Burpees -Hard Cap 8:00-Scaled Less weight 8-10 FS 8-10 burpees RX+ 50/35 Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Legs and Upper Back (No Measure)Read more