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 Machine

2 Rounds

10 Alt V-Ups

5 Dynamic Squat Stretches

5 WB Thruster

5 Muscle Snatch

5 Snatch Push Press

Workout Prep:

2 Rounds @ 60–70%

5 Wall Balls

3 Toes to Bar

Strength/Accessory

Power Snatch

Every 1:00 x 10 sets

2 Power Snatch (singles) @ 60% OR RPE 6

Workout

Bees Everywhere! (Time ↓ Shorter is Better)

FREEDOM (RX):

3 Rounds

50 Wall Balls (20/14)

25 Toes to Bar

(Scored by Time)

INDEPENDENCE (Intermediate):

3 Rounds

40 Wall Balls (20/14)

20 Toes to Bar

LIBERTY (Beginner):

3 Rounds

30 Wall Ball Thrusters (light)

15 Hanging Knee Raises

COMPETE (RX+)

3 Rounds

50 Wall Balls (20/14)

30 Toes to Bar

*15 min cap

Cool Down

Cool Down (No Measure)

3-5 minutes of easy cardio

2 Sets

1:00 Seated External Rotations

1:00 Supine Twist

*Rest as needed between sides, movements and sets.
Seated External Rotations

Supine Twist

Optional Accessory (Checkmark)

3-4 sets

8 Double Dumbbell Z-Press @ RPE 8/10

10 Banded Push Ups (or go to RPE 8/10 – leaving 2 reps in the tank each set)

-rest 1:00-2:00 between sets-
Double Dumbbell Z-Press

Banded Push 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.

Good Morning 1 min

Overhead Activation 1 min

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.