CrossFit VU – CrossFit

Warm-up

Warm-up (No Measure)

Movement Prep/Activation:

2 Rounds

20 Line Hops

10 Shoulder Taps

10 Alternating V-Ups

5 Burpees

5 Strict Press

Workout Prep:

2 Rounds @ 60–70%

15 second Max Burpee Over Bar

15 second rest

Build close to workout pace

Workout

June Burpee Challenge (AMRAP – Reps)

FREEDOM (RX):

Every 1:00 (12:00)

45 seconds Max Burpees Over Bar

15 second Rest

(Score is Total Reps)

INDEPENDENCE (Intermediate):

Every 1:00 (12:00)

45 seconds Max Burpees Over Bar

15 second Rest

(Score is Total Reps)

LIBERTY (Beginner):

Every 1:00 (12:00)

45 seconds Max Up Down

15 second Rest

(Score is Total Reps)

Strength/Accessory

Strict Press + Push Press (Weightlifting Variable Reps & Sets)

5 Sets (Build across sets)

Every 2:00

3 Strict Press + 3 Push Press

(Score is Weight)

Cool Down

Cool Down (No Measure)

3-5 minutes of easy cardio

2 Sets

1:00 Chest Stretch

1:00 Birddog

*Rest as needed between sides, movements and sets.

Optional Accessory (Checkmark)

3-4 sets:

10 Landmine Press (each) @ moderate weight – maintain control and quality

10 Landmine Twists @ moderate weight – maintain control and quality

10 Landmine RDL (each) @ moderate weight – maintain control and quality

*Rest 2:00 between sets

**Athletes can partner up and go 1:1 on sets
Landmine Press

Landmine Twist

Landmine RDL

The video below is an example of setting up for a landmine if you do not have a bar anchor available.

Split Stance Landmine Bent Over Row

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 Plank Toe Tap s

1 min Spider Lunges

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.