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 rds
30-second Jumping jacks
10 Cossack Squats
5 Tempo Air Squats (3 seconds down)
10 Deadbugs
6 Pike Push Ups
then movement prep and demos
Strength/Accessory
Back Squat (Weightlifting Variable Reps & Sets)
Every 3:00 × 3 sets
2 Back Squats @78-82%
Workout
Workout Prep:
2 Sets
3 Squat Cleans (building to workout weight)
3 Handstand Push Ups or modification
Emerald (2 Rounds for time)
COMPETE (RX+)
2 sets
9-6-3 Squat Cleans (155/105)
15-12-9 Strict Handstand Push Ups
-rest 3:00 between sets-
*score is time for ea set
FREEDOM (RX):
2 sets
9-6-3
Squat Cleans (135/95)
15-12-9
Handstand Push Ups
-rest 3:00 between sets-
*score is time for ea set
INDEPENDENCE (Intermediate):
2 sets
9-6-3
Squat Cleans (115/85)
12-9-6
Handstand Push Ups
-rest 3:00 between sets-
LIBERTY (Beginner):
2 sets
9-6-3
Dumbbell Power Cleans (light)
Dumbbell Front Squats (light)
15-12-9
Dumbbell Push Press
-rest 3:00 between sets-
13min time 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 Frog Stretch
1:00 Foam Roller Angels
*Rest as needed between sides, movements and sets.
Frog Stretch
Foam Roller Angels