Announcements
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
Workout Option 1
Warm Up (No Measure)
Movement Prep/Activation:
3 Rounds
1:00 Easy Row
10 Deadbugs
10 Alternating V-Ups
5 Up Downs
Workout Prep:
1 Controlled Set
100m Row building pace
4 V-Ups
Padres (8 Rounds for time)
FREEDOM (RX):
Every 2:00 (16:00)
200/175m Row
15 V-Ups
(Score by Time each set)
INDEPENDENCE (Intermediate):
Every 2:00 (16:00)
175/150m Row
12 V-Ups
LIBERTY (Beginner):
Every 2:00 (16:00)
150/125m Row
15 Sit-ups
Workout Option 2
Recovery Workout (Checkmark)
On a 40 minute clock at Zone 2 pace:
2 Mile Run
AMRAP In remaining time of:
80/64 calorie Row
100ft Farmers Carry (Focus on good posture) (2×70/2×50)
80/64 Cal Bike Erg or 60/50 calorie Air Bike
8 Tempo GHD Sit Ups (or Tempo Alternating V-ups)
**Tempo: 3 Second Eccentric and 3 second Concentric
Alternating Leg V-Up
Zone 2 Video Summary
How to Calculate Zone 2
Heart Rate Reserve (HRR) = 220 – Your Age – Resting Heart Rate (RHR)
Zone 2 Range:
Minimum = RHR + .5(HRR)
Maximum = RHR + .75(HRR)
EXAMPLE: for 30 Year Old with 60 Resting Heart Rate (RHR)
RHR = 220 – 30 – 60 = 130
Zone 2 Range
Minimum = 60 +.5(130) = 60+65 = 125
Maximum = 60 +.75(130) = 60+97.5 = 157.5
Zone 2 Range = 125 bpm to 157.5 bpm
Workout Option 3
Mayhem Racing (Calories)
Warm-up:
1 minute Row
200m Run
1 minute Ski
-into-
2 Rounds:
10 Alternating Reverse Lunges
10 Ring Rows, slow and controlled
5 Inchworm Push-ups
-into-
1 Round (building to workout pace)
10/8 Calorie Row
100m Run
6/5 Calorie Ski
Workout:
Teams of 2
6 Rounds each of 3:00 On / 3:00 Off
18/16 Calorie Row
150m Run
Max Calorie Ski in remaining time
* Partners alternate rounds
(Scored by Total Ski Calories) – Track calories each time as monitors will likely reset.