CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 6-Count Burpee! On your count, have athletes move through each position of the Burpee: 1 – Hands on the ground 2 – Jump feet into Plank 3 – Bottom of Push-Up 4 – Press up to top of Push-Up 5 – Jump feet in 6 – Jump & Clap at the top Start with a slow tempo, then speed up the count as you go! Then… 1 ROUND 30 Alt Reverse Lunges 20 Burpees 10 Cal Bike 5 Empty Barbell Back Squats Workout “NCMETCON BASELINE II.I (Test)” (Weight) II.I. ON A 20:00 RUNNING CLOCK… Build to 3RM Back Squat (Score is Weight) “NCMETCON BASELINE II.II (Test)” (AMRAP – Reps) II.II. AMRAP x 3 MINUTES Max Burpees -Rest 3:00- AMRAP x 3 MINUTES Max Cal Bike (Score is Reps)Read more

CrossFit VU – CrossFit View Public Whiteboard Functional BodyBuilding Metcon (No Measure) AMRAP 35 8/8 Single Leg DB or KB RDL 10 Sandbag Over Shoulder (mod weight) 12 Incline DB Press 15 Russian Twists (each side) w/ DB or slam ball 20 Banded Pull Aparts *Move at your own pace. Rest as needed between exercises/rounds. Pick weights you can keep moving with quality movement *If its a big class start on different movementsRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON 7:00 RUNNING CLOCK… 100m Run 10Jumping Air Squats 15 Glute Bridge-Ups 100m Run 5 DBL DB DL 50 Single or Double Unders 100m Run 5 DBL DB DL 10 DB Hang Clean Workout Metcon (Time) WORKOUT FOR TIME 400m Run Immediately Into… 4 ROUNDS 15 DB Hang Power Clean (35/25)|(25/20) 50 Double Unders Immediately Into… 400m Run (Score is Time) KG DB: (22.5/15)|(15/9)RX + 50/35 Scaled Single Unders If its raining do 500m row or 1200m bike Metcon (No Measure) Open Gym! 40 min running clock If you are not doing the metcon work on your skills Cool Down ROMWODRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Run, Bike, or Row :30 Jump Rope 10 PVC Pass Thrus 10 Alt. Elbow Punches w/ BB 5 Strict Press w/ BB 5 Push Press or Push Jerk w/ BB 10 Kang Squats w/ BB Workout “NCMETCON BASELINE III.I (Test)” (Weight) III.I. ON A 25:00 RUNNING CLOCK… Establish a Heavy 1-Rep Ground to Overhead* (Score is Weight) “NCMETCON BASELINE III.II (TEST)” (AMRAP – Rounds and Reps) III.II. AMRAP x 5 MINUTES 25 Double Unders 5 Ground to Overhead (135/95)|(95/65) (Score is Rounds + Reps)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m run Into… 2 ROUNDS 5/5 Squat Reach Ups 10 PVC Pass Through 5/5 Around the Worlds *Have barbells ready for the teaching. 2 rounds 3 slow snatch DL 3 High Hang High Pull 3 High Hang Snatch 3 Hang Snatch 2 rounds 3 Snatch Drop 3 OHS Strength Metcon (Weight) ON A 20:00 RUNNING CLOCK… Build to a Mod-Heavy Complex of: 1 Squat Snatch + 1 Hang Squat Snatch + 2 Overhead Squat (Score is Weight)Scaled Power Hang Power Workout Metcon (AMRAP – Reps) 2 SETS 400m run 10 Power or Squat Snatches (115/75)|(95/65) (Score is Reps) KG BB: (70/55)|(50/35) *8 min capRX+ 135/95 Scaled 200-300m run Less weightRead more