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
150m Jog
40ft Light Farmer Carry
6 Box Step Overs
4 Burpees
Workout
Workout Prep:
With Team:
2 sets
100m Run (building to workout pace)
25ft Farmer Carry @ workout feel
2 Burpee Box Jump Overs
Spearmint (AMRAP – Rounds and Reps)
FREEDOM (RX)
Teams of 3
25:00 AMRAP
Partner 1: 400m Run (or 1000m Bike Erg or 16x50ft Shuttle Run)
Partner 2: AMRAP
50ft Dumbbell Farmer Carry (70s/50s)
5 Burpee Box Jump Overs (24/20)
Partner 3: Rest
-Rotate when partner finishes the 400m run. Partner picks up where the AMRAP was left off.
(Scored by Total Rounds + Reps)
INDEPENDENCE (Intermediate):
Teams of 3
25:00 AMRAP
Partner 1: 400m Run (or 1000m Bike Erg or 16x50ft Shuttle Run)
Partner 2: AMRAP
50ft Dumbbell Farmer Carry (50s/35s)
5 Burpee Box Jump Overs (24/20)
Partner 3: Rest
LIBERTY (Beginner):
Teams of 3
25:00 AMRAP
Partner 1: 200m Run (or 500m Bike Erg or 8x50ft Shuttle Run)
Partner 2: AMRAP
50ft Dumbbell Farmer Carry (light)
5 Up Down + Box Step Up (20/16)
Partner 3: Rest
COMPETE (RX+)
Teams of 3, 25:00 AMRAP
Partner 1: 400m Run (or 1000m Bike Erg or
16x50ft Shuttle Run)
Partner 2: AMRAP
50ft Dumbbell Farmer Carry (100s/70s)
8 Burpee Box Jump Overs (30/24)
Partner 3: Rest
Strength/Accessory
Mini Pump – Core (Checkmark)
3 sets:
20 Stick Sit Ups
-rest 30 seconds-
10 KB Side Bends (each side)
-rest 30 seconds-
10 Side Star Plank Reach Throughs
-Rest 2:00 between sets-
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Stick Sit Ups
Kettlebell Side Bends
Side Star Plank Reach Throughs