Announcements
GYMNASTIC CLINIC RESCHEDULED FOR SATURDAY, MARCH 28, 830AM-10AM
HOPE TO SEE YOU HERE FOR THE GYMNASTIC CLINIC!
DATES TO REMEMBER
- CFVU Intramural Open starts Feb 26th. 3 workouts each week for 3 weeks. Teams will be built before we kick it off.
- Gymnastics clinic, Sat, Mar 28th 830-10am.
- Friday, April 3– Closed in Observance of Good Friday. Happy Easter! Easter workout Saturday.
- May 23-25- Closed in Observance of Memorial Day. Remember those who sacrificed everything for us.
CrossFit VU – CrossFit
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
5 :00 AMRAP
30-second Machine
5 Scap Pull Ups
10 Ring Rows
3 Worlds Greatest Stretch (each side)
5 PVC Front Squats
4 Up Downs
Gymnastics
Ring Muscle-Ups / Strict Pull-ups (Checkmark)
Level 1:
9min EMOM:
Min 1: 1-2 Band Assisted Low Ring Muscle Ups OR 4-5 Banded Strict Ring Pull-ups
Min 2: 6-8 Ring Dips OR 4-5 Ring Dip Negatives with a 3 second lowering (support with toes as needed)
Min 3: Rest minute
Level 2:
9min EMOM:
Min 1: Ring Swing Drill: 2 reps of – 2 “small” ring swings into 1 “max-effort” ring swing into 1 Hip Drive + Pull to Shoulder.
Min 2: 3-4 Low Ring Horizontal Assisted Ring Muscle Ups
Min 3: Rest minute
Level 3:
Min 1: 2-4 RMU
Min 2: 15/12 cal row
Min 3: Rest minute
Workout
Cardinals (Time)
FREEDOM (RX):
15-12-9-6-3
Front Squats (135/95)
Bar Facing Burpees
(Score by Time)
INDEPENDENCE (Intermediate):
15-12-9-6-3
Front Squats (95/65)
Bar Facing Burpees
LIBERTY (Beginner):
15-12-9-6-3
Dumbbell Front Squats (light)
Up Downs
COMPETE (RX+)
15-12-9-6-3
Front Squats (155/105)
Bar Facing Burpees
10 min cap
Cooldown/Mobility
Mobility (No Measure)
1-2 Sets
1:00 Banded Hip Internal Rotations
1:00 Alternating Calf Stretch
*Rest as needed between movements and sets.
Banded Hip Internal Rotations
Alternating Calf Stretch