CrossFit – Tue, Oct 13

Announcements

Events coming up:

Barbell 4 Boobs, Saturday oct 24th, from 830-11am. Pre order your shirt TODAY! Deadline is Oct 8.
Halloween WOD, Oct 30th and 31st. Show your cool costumes!
HERO WEEK- Nov 9-14 (closed Veterans day, Nov 11th) Murph will be Saturday from 830 until we are done.
Jinglebell Jam partner comp at SRC Fit: Saturday & Sunday, Dec 5 & 6
Christmas Party at CFVU: Saturday Dec 12th from 1-5pm.

CrossFit VU – CrossFit

Warm-up

Warm Up (No Measure)

2:00 Easy Bike or Row

Then Into…

1 ROUND

10 Air Squats

10 Banded Pass Throughs

10 Banded Pull Aparts

10 Alternating Samson Lunges

10 World’s Greatest Stretch (5/5)

Then Into…

2 ROUNDS w/ EMPTY BARBELL

5 Down and Up (Dip Drive)

3 Muscle Cleans

3 Strict Press

3 Push Press

Strength/Accessory

Muscle Clean + Strict Press

10-8-6-4-2

Muscle Clean + Strict Press (unbroken)

*Start Light and build each set. 10 Muscle Cleans + 10 Strict Press, 8+8, etc…

-Rest as Needed b/t Sets-

(Score is Heaviest Weight)

Workout

WORKOUT (Time)

FREEDOM (RX)

“HEAVY GRACE”

FOR TIME

30 Power Clean and Jerks (185/125)

(Scored by Time)

KG: 85/57.5

INDEPENDENCE (Intermediate)

FOR TIME

30 Power Clean and Jerks (155/105)

(Scored by Time)

KG: 70/47.5

LIBERTY (Beginner)

FOR TIME

30 Power Clean and Push Press (Moderate)

(Scored by Time)

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

1:00 Couch Stretch (each)

1:00 Lacrosse Ball Feet (each)

1:00 Lacrosse Ball Shoulders (each)

(No Measure)
Couch Stretch

Optional Accessory (No Measure)

5:00 Active Flush on a Bike

(No Measure)

* Nice and easy pace to help your muscles recover after the workout.

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 Hinge 1 min]( video )

[Pigeon 1 min/side]( 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.