Announcements
“In Her Physique” clinic on Saturday Oct 2 @ 10am here at CFVU. Come learn to fix/strengthen your pelvic floor.
Beach/Member Appreciation WOD, Saturday, Oct 9th. Please RSVP via FB event page. WOD starts at 945am.
CrossFit VU – NC60
Warm-up
Warm-up (No Measure)
3 SETS (8:00 Cap)
200m Run
:30 Tuck Hold
10/10 Lateral Step-Ups
8 Push-Up to Pike Position
10 Barbell Sumo Good Mornings
Workout
Metcon (AMRAP – Rounds and Reps)
4 SETS
AMRAP x 5 MINUTES
15 Box Jumps (24/20)
20 Sumo Deadlifts (185/135)|(135/95)*
10 Handstand Push-Ups
-Rest 2:00 b/t Sets-
*The Sumo Deadlift reps decrease by 5 each Set.
Set 1: 20 reps / Set 2: 15 reps / Set 3: 10 reps / Set 4: 5 reps. Start each AMRAP from the top.
BB1: (185/135)|(135/95)
BB2: (225/155)|(155/105)
BB3: (255/175)|(175/115)
BB4: (275/185)|(185/135)
(Score is Rounds + Reps)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press (Athlete Choice, Moderate-Heavy)
KG BB1: (85/60)|(60/42.5)
KG BB2: (100/70)|(70/47.5)
KG BB3: (115/79)|(79/52.5)
KG BB4: (125/85)|(85/60)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Down Dog
5:00 Foam Roll Hamstrings
(No Measure)