Strength Day: Upper Push + Lower Pull


Announcements

Self defense/SPEAR clinic from 8:30 am-12:30 pm, Saturday November 4th. No gym WOD today due to the clinic.

CrossFit VU – CrossFit

Weightlifting

Alternate sets of the push jerk complex and deadlifts. You have 20-25 minutes to complete. Be sure to start warming up shoulders and backside as soon as you get in the gym.

A1: 2 Push Jerks+1 Split Jerk (1, 1, 1, 1, 1)

Complete 5 sets of the following Complex:

2 PJ+1SJ.

A2: Deadlift (5 x 5)

Metcon

B: Metcon (No Measure)

12-min Alternating EMOM:

Minute 1: 30-second Handstand Hold

Minute 2: 30-second Plank Hold

Minute 3: 10 – Toe 2 Bar
If a 30 second plank is to easy try a weighted plank.

Two for the Price of One ***NO EVENING CLASSES***


Announcements

Self defense/SPEAR clinic from 8:30 am-12:30 pm, Saturday November 4th. No gym WOD today due to the clinic.

CrossFit VU – CrossFit

Due to Halloween, todays classes will be:
5am
6am
8:30am
1200pm

Metcon

3 Rounds of each Metcon for Time.

There will be a 5 minute Rest/transition period between the two metcons.

A: Metcon (Time)

3 Rounds for Time…

500m Row

30 DU

20 WBS (20/14)
12 minute time cap

B: Metcon (Time)

3 Rounds for Time…

200m Run

15 Burpees

10 DB Snatches (5 each arm) 50/30
12 minute time cap

Barbell Cardio


Announcements

Halloween, Tues Oct 31 will be regular morning classes, plus a noon class, and all evening classes are cancelled. Have a fun & safe Halloween! BOO!
Self defense/SPEAR clinic from 8:30 am-12:30 pm, Saturday November 4th. No gym WOD today due to the clinic.

CrossFit VU – CrossFit

Metcon

Metcon (AMRAP – Reps)

Every 15 seconds for 16 rounds:

Snatch x 3 @ 75/55

Then rest 1 minute…

Every 15 seconds for 16 rounds:

Clean x 3 @ 75/55

Then rest 1 minute…

Every 15 seconds for 16 rounds:

Thrusters x 3 @ 75/55

Rx+ 95/65
Leave your EGO at the door for this WOD… which means think long and hard before attempting the Rx+ weight.

Friday Fun!


CrossFit VU – CrossFit

Metcon

A: Metcon (AMRAP – Reps)

Complete as much as possible in 10 minutes of:

1 Chest-2-Bar Pull-up

3 Med Ball Cleans (30/20)

2 C2B

6 MBC

3 C2B

9 MBC

4 C2B

12 MBC

etc… adding one Chest-2-Bar and 3 Medicine Ball Cleans each round.
Rx+ Bar Muscle Ups

Scale downs for C2B include:

Pull-ups, Ring Rows.

Metcon

You will have 3 minutes to rest/transition to next Metcon.

B: Metcon (AMRAP – Reps)

10min AMRAP

30 Double Unders

10 Overhead Squats (115/75)
Scale DU to Singles x 2 if needed.

Rx+ 135/95 OHS

OLY DAY: Clean & Jerk


CrossFit VU – CrossFit

Weightlifting

25-30 Minutes to build to a heavy complex.

Clean Super Complex (1, 1, 1, 1, 1, 1, 1, 1)

Hang Clean+Front Squat+Jerk+ Clean+Front Squat+Jerk

Accessory Work

Tabata Core Work

20 seconds work: 10 seconds rest

Hollow Hold

Reverse Crunch

Sit-Ups

Supermans

Plank w/hands on the rings (rings need to be lowered about 6-8 inches from the ground)

Spiderman Crawls (forward & backwards)

Triplet


CrossFit VU – CrossFit

Metcon

Metcon (Time)

For Time:

15 T2B,

21 Box Jump Over (24/20),

10 Shoulder to OH (115/75),

15 T2B,

15 Box Jump Over,

10 Shoulder to OH,

15 T2B,

9 Box Jump Over,

10 Shoulder to OH
Rx+ 30/24 BJO & 135/95 S2OH

15 Minute Time Cap

STRENGTH DAY: Lower Push – Upper Pull


CrossFit VU – CrossFit

Weightlifting

You have 20-25 minutes to complete the OHS and Bent Over Rows.

A1: Overhead Squat (5 x 5)

Take From the rack.

Build up in weight but work on being comfortable in the bottom of your squat.

A2: Bent Over Row (5 x 5)

Barbell Row

Metcon

B: Metcon (AMRAP – Reps)

10 minute EMOM

5 Air Squats

5 Pull-ups

5 Push-ups

Rest the remainder of the minute.
Rx+

4 Single Leg Squats (2 each leg)

4 C2B

4 HSPU

Kick in the A$$! Part 2


CrossFit VU – CrossFit

Metcon

Metcon (4 Rounds for time)

Every 10 minutes, for 40 minutes (4 sets) for times:

Row 500 Meters

10 Burpees

16 KB Snatches (53/35)

Run 400 Meters
You have 10 minutes to complete each round. Rest the remainder of your 10 minutes.

35 minute AMRAP


CrossFit VU – CrossFit

In teams of 3, with only 1 partner working at a time, complete as many rounds and reps as possible in 35 minutes of the following:

Alternating DB snatch x60 (50/35)
Run 400m (together)
Wallball x 120 (20/14)
Run 400m (together)
Burpee box jump over x60 (24/20)
Run 400m (together)

-Score is rounds + reps, do not include the runs in your score. 240 reps per round.

Rx+:

-Alt. KB snatch @70#
-Wallball @30/20
-BBJO @30/24″
-Run with medball, share the carry