CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m run Into.. Halo Into.. 1 round 10 alt groiners 10/10 deadbugs 10 alt samson :30 sumo squat hold Strength Back Squat (1×1+ @ 95%) 1×5 @ 75% 1×3 @ 85% 1×1+ @ 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 60 Back Squats (155/105)|(135/95)|(115/75) *Bar comes from floor. Everytime bar gets reracked, Run 200m **Suggest rep scheme of 5 Sets of 12 or 20-15-10-8-7 13 min cap (Score is Time)RX+ 185/135 Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Quads (No Measure)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 Row @ Moderate Pace 5/5 DB Strict Press* 5/5 DB Hang Power Clean 5 Scap Push-Ups 5 Knee Push-Ups** *Halfway switch DB Push Press **Halfway switch to Push-Ups Note for Coaches – After completion of the Warm-Up, DBs can go away and Barbells come out Skill Metcon (Weight) 3 SETS* 5 Split Jerks** -Rest as Needed b/t Sets- *Keep weight light for all 3 sets **Each rep, hold a :02 pause in the “split position” before correcting feet. Work on pressing body fast under the bar to solid lockout. (Score is Weight) Workout Metcon (Time) 3-4 SETS FOR QUALITY 15 Narrow Grip Push-Ups 100m DB or KB Farmer Carry (AHAP) 30 Sit-Ups* 750/600m Row -Rest 1:30 b/t Sets- *GHD Sit-Ups Optional (Score is Time) Optional Finisher Metcon (No Measure) 2-3 SETS :30 Banded Plank...Read more

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