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 Bike
6 Ring Rows
8 Light KB Swings
6 V-Ups
Gymnastics
Gymnastics: Bar Muscle-Ups (Checkmark)
Level 1:
Every 1:00 (9:00)
Min 1: 8 Feet Assisted Strict Pull-ups
Min 2: 6-8 Push Ups
Min 3: Rest Minute
Level 2:
Every 1:00 (9:00)
Min 1: 2-3 Jump to Hollow + Tight Arch + Feet Rise + Hip Extension with Straight Arms
Min 2: 3-6 Banded Low Bar Muscle Ups OR 1-2 Spotted Bar Muscle Ups
Min 3: Rest Minute
Level 3:
Every 1:00 (9:00)
Min 1: 3-4 BMU
Min 2: 12/10 cal row
Min 3: Rest Minute
Workout
Workout Prep:
2 Sets
10-second Calorie Bike (building to workout pace)
3 Kettlebell Swings (moderate)
3 Toes to Bar or modification
Forest Green (3 Rounds for time)
FREEDOM (RX)
21-15-9
Calorie Air Bike
Kettlebell Swings (53/35)
-rest till 7:00-
21-15-9
Calorie Air Bike
Toes to Bar
-rest till 14:00-
21-15-9
Toes to Bar
Kettlebell Swings (53/35)
(Women’s Calories: 16-12-8)
(Scored by Time each set)
INDEPENDENCE (Intermediate)
16-12-8
Calorie Air Bike
21-15-9
Kettlebell Swings (35/26)
-rest till 7:00-
16-12-8
Calorie Air Bike
Toes to Bar
-rest till 14:00-
16-12-8
Toes to Bar
21-15-9
Kettlebell Swings (35/26)
(Women’s Calories: 12-10-6)
LIBERTY (Beginner)
12-9-6
Calorie Air Bike
Russian Kettlebell Swings (light)
-rest till 7:00-
12-9-6
Calorie Air Bike
Hanging Knee Raises
-rest till 14:00-
12-9-6
Hanging Knee Raises
Russian Kettlebell Swings (light)
(Women’s Calories: 10-8-5)
COMPETE (RX+)
21-15-9 cal Air Bike & KB Swing(70/53)
-rest till 7:00-
21-15-9 cal Air Bike & Toes to Bar
-rest till 14:00-
21-15-9 Toes to Bar & KB Swing(70/53)
(Women’s Calories: 16-12-8)
*20 Min Time Cap
Cooldown/Mobility
Mobility (No Measure)
2 Sets
1:00 Banded Hip Internal Rotations
1:00 Forearm Smash
1:00 Seal Stretch
*Rest as needed between sides, movements and sets.
Banded Hip Internal Rotations
Forearm Smash
Seal Stretch