CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
2:00 Easy Machine
-into-
2 Rounds
10 Banded Pass Throughs
5 Muscle Snatch
10 Air Squats
-then-
2 Rounds
4 Hang Power Snatches (light)
4 OHS
6 HKR
Workout Prep:
2 sets @ 60–70%
8 Air Squats
4 Toes-to-Bar
2 Power Snatches
• Strip the bars to just under workout weight, then use the time to add plates as rest between sets and build to your working load.
Strength/Accessory
Snatch Deadlift + Power Snatch + Overhead Squat
EVERY 1:00 (10:00)
1 Snatch Deadlift + 1 Power Snatch + 1 Overhead Squat*
*Start light and build each minute
(Score is Heaviest Weight)
Workout
Catching Fireflies (Time)
FREEDOM (RX):
10 ROUNDS FOR TIME
16 Air Squat
8 Toes to Bar
4 Power Snatch (135/95)
(Score is Time)
INDEPENDENCE (Intermediate):
10 ROUNDS FOR TIME
12 Air Squat
6 Toes to Bar
4 Power Snatch (115/75)
(Score is Time)
LIBERTY (Beginner):
10 ROUNDS FOR TIME
10 Air Squat
6 Hanging Knee Raises
4 Dumbbell Snatch (light)
(Score is Time)
COMPETE (RX+)
10 ROUNDS FOR TIME
16 Air Squat
8 Toes to Bar
4 Power Snatch (155/105)
*16 min cap
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Frog Stretch
1:00 Forearm Smash
*Rest as needed between sides, movements and sets.
Optional Accessory (Checkmark)
3-4 sets
30 Banded Single Leg Curls (left)
30 Banded Single Leg Curls (right)
30 Banded Leg Curls (both)
-rest 1:00 between sets-
Banded Single Leg Seated Hamstring Curls
Banded Seated Hamstring Curls
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.
1 min Good Morning
1 min Active Deep Squat
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.