Announcements
RUN, ROAST, REFRESH MEET UP!
When: June 20th meet up 8am meet up at Buzz Brew tent with Coach Josh and Jacob. Check out FB event for more details in FB members group.
Check in: 830 is the start of check ins for events.
Location: Blue Wahoo Stadium Amphitheater.
Price- $26.90 can be purchased through FB event link.
CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
2 Rounds
30-second Row (easy)
10 Glute Bridges
5 Tempo Air Squats (3 seconds down)
6 Banded Good Mornings
-into-
2 Rounds
10 Deadbugs
5 Tempo Goblet Squats (light)
20-second Moderate Row
Workout Prep:
2 Rounds @ 60–70%
5/4 Calorie Row
4 Goblet Squats (build in weight)
*Practice transitioning on and off the rower (be smooth on getting feet in and out).
Strength/Accessory
Tempo Back Squats (Weightlifting Variable Reps & Sets)
Every 2:00 x 5 sets
3 Tempo Back Squats (3-second descent) @ 60–65%
Workout
BMO Field (Time)
FREEDOM (RX):
5-10-15-20-25
Calorie Row
Kettlebell Goblet Squats (70/53)
Women’s Calories: 4-8-12-16-20
(Scored by Time)
(KG conv: 32/24)
INDEPENDENCE (Intermediate):
5-10-15-20-25
Calorie Row
Kettlebell Goblet Squats (53/35)
Women’s Calories: 4-8-12-16-20
(KG conv: 24/16)
LIBERTY (Beginner):
4-8-12-16-20
Calorie Row
Kettlebell Goblet Squats (light)
Women’s Calories: 3-6-9-12-15
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Wall Thoracic Rotations
1:00 Toe Elevated Knees Over Toe Stretch
*Rest as needed between sides, movements and sets.
Optional Accessory (Checkmark)
3-4 sets
8 Dumbbell Bulgarian Split Squat (each side) @ RPE 8/10
15 Seated Dumbbell Calf Raise @ RPE 8/10
-rest 1:00 between sets-
Dumbbell Bulgarian Split Squats
Seated Dumbbell Calf Raise
Optional GOWOD Activation (Checkmark)
The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.
To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.
Full T Hip Opener 1 min/side
Roll Over to V-Sit 1 min
As a Mayhem Gym member, you can also benefit from a 20% discount on GOWOD Premium. Please refer to your gym owner to take advantage of this offer.