Wednesday

28
Sep

Wednesday

Announcements

“In Her Physique” clinic on Saturday Oct 2 @ 10am here at CFVU. Come learn to fix/strengthen your pelvic floor.
Beach/Member Appreciation WOD, Saturday, Oct 9th. Please RSVP via FB event page. WOD starts at 945am.

CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

3 SETS (8:00 Cap)

200m Run

:30 Tuck Hold

10/10 Lateral Step-Ups

8 Push-Up to Pike Position

10 Barbell Sumo Good Mornings

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 5 MINUTES

15 Box Jumps (24/20)

20 Sumo Deadlifts (185/135)|(135/95)*

10 Handstand Push-Ups

-Rest 2:00 b/t Sets-

*The Sumo Deadlift reps decrease by 5 each Set.

Set 1: 20 reps / Set 2: 15 reps / Set 3: 10 reps / Set 4: 5 reps. Start each AMRAP from the top.

BB1: (185/135)|(135/95)

BB2: (225/155)|(155/105)

BB3: (255/175)|(175/115)

BB4: (275/185)|(185/135)

(Score is Rounds + Reps)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press (Athlete Choice, Moderate-Heavy)

KG BB1: (85/60)|(60/42.5)

KG BB2: (100/70)|(70/47.5)

KG BB3: (115/79)|(79/52.5)

KG BB4: (125/85)|(85/60)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Down Dog

5:00 Foam Roll Hamstrings

(No Measure)