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:
2 Rounds
20-second Moderate Row
5 Hang Power Snatches (light)
5 Overhead Squats (light)
6 Ring Rows
Strength/Accessory
Power Snatch + Snatch Balance (Weightlifting Variable Reps & Sets)
CYCLING (SNATCH)
Every 2:00 (10:00)
2 Touch-and-Go Power Snatch + 1 Snatch Balance @ RPE 7
Workout
Workout Prep:
2 Sets
3 Overhead Squats (building to workout weight)
3 Pull Ups or modification
1 Wall Walk
Lime Green (Time)
FREEDOM (RX):
6 Rounds
3 Wall Walks
9 Overhead Squats (95/65)
12 Pull Ups
(Scored by Time)
INDEPENDENCE (Intermediate):
6 Rounds
2 Wall Walks
8 Overhead Squats (75/55)
10 Pull Ups
LIBERTY (Beginner):
6 Rounds
25ft Bear Crawl
8 Dumbbell Squats (light)
10 Ring Rows
COMPETE (RX+)
6 Rounds
4 Wall Walks
12 Overhead Squats (95/65)
16 Pull Ups
*14 min cap
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Rig QL Stretch
1:00 Seated External Rotations
*Rest as needed between sides, movements and sets.
Rig QL Stretch
Seated External Rotations