CrossFit VU – CrossFit
Warm-up
Warm Up (No Measure)
2 ROUNDS (:45 WORK / :15 TRANSITION)
MIN 1: Easy Row
MIN 2: Air Squats (not fast)
MIN 3: Single Unders
MIN 4: 5 Scap Pull-Ups + 10 Ring Rows
Strength/Accessory
Strength/Skill (Checkmark)
ON A 12:00 CLOCK…
Pull-Up Skill Challenge:
Freedom (Advanced) – Max 3 rep weighted strict pull-up
Independence (Intermediate) – Max unbroken strict pull-up (unweighted)
Liberty (Beginner) – Accumulate 3 minutes in a deadhang
(Score is Weight, Reps, or Accumulated Time)
Workout
WORKOUT (AMRAP – Reps)
FREEDOM (RX)
3 SETS
3:00 Max Calorie Row
2:00 Max DB Goblet Squat (50/35)
1:00 Max Single Unders
-Rest 2:00 b/t Sets-
(Scored by Total Reps)
KG: 22.5/15
INDEPENDENCE (Intermediate)
3 SETS
3:00 Max Calorie Row
2:00 Max DB Goblet Squat (35/25)
1:00 Max Single Unders
-Rest 2:00 b/t Sets-
(Scored by Total Reps)
KG: 15/10
LIBERTY (Beginner)
3 SETS
3:00 Max Calorie Row
2:00 Max Air Squats
1:00 Max Single Unders
-Rest 2:00 b/t Sets-
(Scored by Total Reps)
Cool Down / Accessory
Optional Cool Down (No Measure)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
2:00 Couch Stretch (each)
1:00 Lacrosse Ball Feet
(No Measure)
Couch Stretch
Optional Accessory (No Measure)
3 SETS
:30-1:00 Deadhang Pull Up Bar
:30-1:00 Handstand Hold or Overhead Barbell Hold
-Rest 1:00 b/t Sets-
(No Measure)
Couch Stretch
Scap Pull-Ups
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]( video )
[Roll Over To V Sit 1 min]( video )
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.