Announcements
HOPE TO SEE YOU HERE FOR THE GYMNASTIC CLINIC!
DATES TO REMEMBER
- Veteran Suicide Awareness week, Feb 16-22, plus a workout Feb 21st. Donations to Mission 22.
- CFVU Intramural Open starts Feb 26th. 3 workouts each week for 3 weeks. Teams will be built before we kick it off.
CrossFit VU – CrossFit
Warm Up (0-12)
3 sets ( > indicated next set)
-10 DB DL > 5/5 DB Russian swing > 10 ALT DB Snatch
-25′ DB OH Carry L
-25′ DB OH carry R
switch with partner*
*partner will hold a front leaning rest until work is done
Partner WOD “Can you take me higher”
Buy in- each athlete performs 8 reps each. Switch as needed to complete 16 reps
6 Rds – athletes will alternate movements
cash out – One athlete at a time carries the load 100m then switch.
Time is completed after last carry.
Metcon (Time)
For time: RX
Buy in: 16 Wall walks (8 ea)
then
6 rds (alt mvmnts)
8 Bar Muscle ups
32 ALT DB Snatch 50/35#
75 Dubs
cash out: 100m sandbag/dball front carry, each athlete. 100/50#
For time: Intermediate
Buy in: 16 Wall walks (8 ea)
then
6 rds (alt mvmnts)
8 C2B
32 ALT DB Snatch 50/35#
75 Dubs
cash out: 100m sandbag/dball front carry, each athlete. 100/50#
For time: Beginner
Buy in: 10 Partial Wall walks or inch worms(5 ea)
then
6 rds (alt mvmnts)
8 Pull ups or ring rows
24 ALT DB Snatch 35/20# or less
50 singles or plate hops
cash out: 100m sandbag/dball front carry, each athlete. 75/25# or a wall ball 30/20#
RX/Intermediate/Scaled
COOLDOWN (No Measure)
samson stretch for hips 1min ea
Calf stretch 1 min ea
Supine twist 1 min ea
Childs pose 1 min
twisted cross 1 min ea
finish with 2-3 mins of rolling the back out.