Friday

9
Dec

Friday

Announcements

Nutrition Seminar will be Thursday, Dec 16th, 2021 @ 6pm. Whole life challenge sign ups will start post seminar. HIGHLY encourage you to attend whether you’re doing the WLC or not. If you don’t know nutrition, this seminar will help.
Holiday Hours:
Thursday Dec 23: No 630pm
Closed Dec 24-25.
Thursday Dec 30: No 630pm
Closed Dec 31-Jan 1, 2022.

CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES*

24 Singles

16 Shoulder Taps

8 Up-Downs

8 Wide Stance Good Mornings

:30 Tuck Hold

*At 4:00 adjust movements to:

24 Double Unders/Attempts

4 Inchworms + Push-Up

4 Up-Downs + Broad Jump

4/4 Staggered Stance Good Mornings

:30 Hollow Hold

Strength

Sumo Deadlift (7-5-3*)

*Work up to or beyond weight in workout. Superset working sets w/ 1:00 Tuck Hold.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 – 40 Double Unders into Max Sumo DL (275/185)|(185/135)

MIN 2 – 10 Up-Downs Over Bar into Max Hand Release Push-Ups

MIN 3 – Walking Rest

(Score is Total Reps)

KG BB: (125/85)|(85/60)