CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
-GENERAL WARM-UP-
2 rounds
5/5 Squat Reach Ups
10 Intentional PVC Passes (belly tight!)
10 Samson Stretch
:30 ankle stretch against rig
*After the general warm-up, grab an empty barbell and perform 2 very intentional sets of the OHS drill below!
-QUICK OHS DRILL-
2 SETS w/ Empty Barbell…
5 Behind the Neck Push Press (Snatch Grip)
:10 Active OH Hold (Pressing Up Strong!)
3 Very Intentional ¼ or ½ OHS (Press Butt and Hips Back…Squat to ¼ or ½ Depth and Stand Strong)
Strength
Overhead Squat (3×5)
3×5
Overhead Squat (Moderate-Heavy)*
*Same weight across for all sets.
*15 min clock
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
15-12-9
OHS (75/55)(55/35)
TTB
Into..
12-9-6
Thrusters (75/55)(55/35)
Pull Ups
RX+
95/65
C2B
21-15-9 into..15-12-9
Scaled
Less weight
HKR/ Reverse crunch
RR