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 :00 Easy Bike

2 Rounds

10 Walking Lunges

5/5 World’s Greatest Stretch

3 Inchworms

3 Burpees

Workout Prep:

2 Rounds@ 60–70%

5/4 Calorie Air Bike

10ft Dumbbell Farmer Carry Walking Lunges

2 Burpees Over DBs

• Build in pace and weight on the dumbbells.

Workout

Ford Field (Time)

FREEDOM (RX):

5 sets

3:00 AMRAP

25/20 Calorie Air Bike

50ft Dumbbell Farmer Carry Walking Lunge (50s/35s)

Max Burpees Over DBs in the remaining time

-rest 1:00 between sets-

(Scored by total reps)

I NDEPENDENCE (Intermediate):

5 sets

3:00 AMRAP

20/15 Calorie Air Bike

50ft Dumbbell Farmer Carry Walking Lunge (35s/25s)

Max Burpees Over DBs in the remaining time

-rest 1:00 between sets-

LIBERTY (Beginner):

5 sets

3:00 AMRAP

15/12 Calorie Air Bike

50ft Single Dumbbell Walking Lunge (light)

Max Up Downs Over DBs in the remaining time

-rest 1:00 between sets-

COMPETE (RX+)

5 sets

3:00 AMRAP

25/20 Calorie Air Bike

50ft Dumbbell Farmer Carry Walking Lunge (70s/50s)

Max Burpees Over DBs in the remaining time

-rest 1:00 between sets-

Cool Down

Cool Down (No Measure)

3-5 minutes of easy cardio

2 Sets

1:00 Supine Twist

1:00 Chest Stretch

*Rest as needed between sides, movements and sets.

Optional Accessory (Checkmark)

Tabata 8 sets (4:00)

20 seconds Hip Extensions (or Supermans)

10-second rest
Hip Extension

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.

Active Pec Stretch 1 min/side Standing Quad Stretch 1 min/side

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.