CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 10-9-8-7-6-5-4-3-2-1 Air Squats Bicycle Crunches Ring Rows Workout Metcon (Time) FOR TIME 50 Sit-Ups Immediately Into… 10 ROUNDS 10 Alt. DB Thrusters (50/35)|(35/20)* 2 Rope Climbs Immediately Into… 50 Sit-Ups (Score is Time) *Athlete will press one DB overhead while the other DB stays in the Front Rack. They will then switch to the other arm on the next rep. KG DB: (22.5/15)|(15/10) Finisher Warm-up (No Measure) FOR RECOVERY 1:30 Couch Stretch (R) 1:30 Couch Stretch (L) 2:00 Olympic Wall SquatRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run Into… Halo Into… 2 Sets 5/5 groiners 5 bootstrappers 5 BB Goodmornings Strength Back Squat (1×1+) 1×5 @ 75%* 1×3 @ 85% 1×1+ @ 95% *Based off of Heavy 1-Rep **Add 5-10lb to the working weight today. Week 7 of 9 (Score is Weight) Workout Metcon (Time) FOR TIME 400m Run Immediately Into… 2 ROUNDS* 12-9-6 Overhead Squats** (115/75)(95/65) *Complete 100m Run after each set of Squats. Workout finishes with final 100m Run 13 min cap (Score is Time)RX+ 135/95 Scaled Less weight 200m runRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – :45 Up-Downs MIN 2 – 10 Bird Dogs + Max Quad Hold MIN 3 – 7/7 Single Arm Ring Row MIN 4 – :45 Slow Perfect Push-Ups MIN 5 – :45 Strict Sit-UpsCoaches Note – After completion of the Warm-Up, have athletes grab a light pair of DBs for Extended Warm-Up and Workout Teaching. Extended Warm-up Metcon (No Measure) EXTENDED WARM-UP EMOM x 6 MINUTES MIN 1 – :30 Hollow Bar Hang + Optional Movement In Time Remaining MIN 2 – :30 Heels Taps Over DB + Optional Movement In Time Remaining *Optional Movements… Groiners Good Mornings PVC Pass Throughs Slow Push-Up to Pike (No Measure) Workout Metcon (AMRAP – Reps) 5 SETS FOR REPS 1:00 – Max DB Renegade Rows (35/20)|(20/15) 1:00 – Max Tuck-Ups 1:00 – Max DBL DB Russian...Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run Into… 2 Sets 10 PVC Pass Through + Lunge 7 PVC Snatch Balance 10 PVC Slow Overhead Squat :30 Tall Plank Into… 2 Sets 5 Barbell Hang Power Clean 7 Barbell Front Squats 5 Barbell Push Press 7 Barbell Back SquatsCoaches Note – PVC Pipe can be put away. Have athletes set up for Back Squat and begin prep. Strength Back Squat (1×1+) 1×5 @ 75%* 1×3 @ 85% 1×1+ @ 95% *Based off of 90% of Heavy 1-Rep **Add 5-10lb to the working weight today. Week 7 of 9 (Score is Weight) Workout Metcon (Time) FOR TIME 400m Run Immediately Into… 2 ROUNDS* 12-9-6 Squats** *Complete 100m Run after each set of Squats. Workout finishes with final 100m Run. **Athlete Choice for Squats. Pick one movement and complete the workout… Back Squat – (185/135)|(135/95) Front Squat...Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUND 5 Bootstrappers 10 Groiners 5 Down-Dog to Up-Dog 5 Tempo Air Squat (30X1)* Into… 2 ROUNDS 1:00 Row** 5/5 Single Leg RDL (DB Optional) 5 Strict Burpee*** 10 Scap Pull-Ups *:03 Descend into squat and explode to stand **RD1: :30 Arms only/:30 Legs only // RD2: :30 Half Stroke/:30 Full Stroke ***Jump back to a High Plank and pause to perform a Strict Push-Up Workout Death Row (AMRAP – Rounds) EMOM x 20 MINUTES MIN 1 — 12/10 Cal Row MIN 2 — 10/7 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes. Post-Workout Strength Metcon (AMRAP – Reps) 3-5 SETS Max Strict Pull-Ups* *If using a band, goal is 7-10 challenging...Read more