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
Workout Option 1
Warm Up (No Measure)
Movement Prep/Activation:
7:00 AMRAP
30-second Easy Run or Jog
10 Air Squats
6 Up Downs
20-second Plank (elbows)
Workout Prep:
2 Sets
6 Burpee to Bar @ workout height
1x50ft Shuttle Run at workout pace
Hammerbarn (Time)
FREEDOM (RX):
21-18-15-12-9-6
Burpee to Bar (6in)
5x50ft Shuttle Run after each set
(Scored by Time)
INDEPENDENCE (Intermediate):
18-15-12-9-6-3
Burpee to Bar (6in)
5x50ft Shuttle Run after each set
LIBERTY (Beginner):
12-10-8-6-4-2
Up Downs
4x50ft Shuttle Run after each set
Workout Option 2
Recovery Workout (Checkmark)
45 Minutes at Zone 2 Pace
2000m Row
100m Sandbag Bear Hug Carry (150/100)
1000m Ski or 60/50 calorie Air Bike
100m Farmers Carry (2×70/50)
* Sub 1 minute plank hold for Sandbag Carry if sandbags aren’t available.
Advanced: Plank on low rings.
Workout Option 3
Mayhem Racing (4 Rounds for reps)
Warm-up:
AMRAP 8
1:00 Easy Run or Machine
10 Bodyweight Lunges
10 Banded Good Mornings
10 Glute Bridges (1-second pause at top)
10 Plank Shoulder Taps
5 Slow and controlled Ring Rows
Skill Review: Review Sled Pull and Sled Push and build to workout weight.
Workout:
4 Stations of 6:00 ON / 2:00 OFF
800m-1000m Run
Into
Max Reps in Remaining Time of:
Station 1 – Sled Pull
Station 2 – Sandbag Lunges
Station 3 – Sled Push
Station 4 – Burpee Over Sandbag
Score = Reps in each station
For Sleds: Every 5m = 1 rep
Weights:
Men: Sled Pull 110 lbs (50 kg), Sandbag 50 lbs (20 kg), Sled Push 220 lbs (100kg)
Women: Sled Pull 55 lbs (25 kg), Sandbag 25 lbs (10 kg), Sled Push 110 lbs (50 kg)
Choose a running target that allows for at least one minute of work consistently.