Announcements
WOD Events in Feburary:
-Sat Feb 13th FBI Agent Partner wod. Free trials are welcome!
-Sat Feb 20th WOD 22 Veteran Suicide awareness partner wod. Free trials are welcome!
CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Scap Push-ups
5 Push-Up to Pike
10 Scap Pull-Ups
5 Jumping air squats
Extended Warm-up
Metcon (No Measure)
EXTENDED WARM-UP
2 SETS FOR QUALITY
:30 Bar Hang
:30 Handstand Hold
10 Kip Swings
3-5 HSPU Negatives*
*Reset between reps. No Push-Up on HSPU.
(No Measure)
*Use rings if you cannot hold from bar
*Pike Hold or Seated DB hold in place of HS hold
*Pike Negatives or Box
Workout
Metcon (AMRAP – Rounds and Reps)
WORKOUT
AMRAP x 8 MINUTES
8 Toes to Bar
8 Handstand Push-Ups
8 DB Hang Power Cleans (35/25)|(25/20)
-Rest 1:00-
AMRAP x 6 MINUTES
6 Toes to Bar
6 Handstand Push-Ups
8 DB Hang Power Cleans
-Rest 1:00-
AMRAP x 4 MINUTES
4 Toes to Bar
4 Handstand Push-Ups
8 DB Hang Power Cleans
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/9)
HSPU Option 1: Box Pike Push-Ups
HSPU Option 2: DB Strict Press
RX+
50/35
Scaled
Less weight
HKR or Reverse Crunch