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.

UPDATED WAIVERS!! Everyone please sign new waiver for yourself and your kids, if they are participating. Need this done ASAP. Thank you everyone.

CrossFit VU – CrossFit

Warm-up

Warm Up (No Measure)

Movement Prep/Activation:

2:00 Easy Row or Bike

2 Rounds

10 Glute Bridges

10 Deadbugs

5 Tempo Banded Good Mornings (3-second down, stand)

-into-

2 Rounds

3 Lunge Matrix (each)

5 Empty Bar Deadlifts

5 Push Ups

Workout Prep:

2 sets

5 Deadlifts (build in weight)

3 Push Ups

• Use the adding of weight as rest between sets.

Strength/Accessory

Pause Deadlift (Weightlifting Variable Reps & Sets)

Every 2:00 x 5 sets

3 Pause Deadlifts (pause at mid-shin for 2-3 seconds) @ 60–65%

Workout

Lumen Field (Time)

FREEDOM (RX):

5 rounds

10 Deadlift (275/185)

20 Push Ups

(Scored by Time)

I NDEPENDENCE (Intermediate):

5 rounds

10 Deadlift (225/155)

15 Push Ups

LIBERTY (Beginner):

5 rounds

10 Dumbbell Deadlift (moderate)

15 Plate Floor Press (light)

COMPETE (RX+)

5 rounds

10 Deadlift (315/225)

20 Push Ups

*14 min cap

Cool Down

Cool Down (No Measure)

3-5 minutes of easy cardio

2 Sets

1:00 Alternating Calf Stretch

1:00 Barbell Forearm Stretch

*Rest as needed between sides, movements and sets.

Optional Accessory (Checkmark)

3-4 sets

10 Split Stance Landmine Bent Over Row (each side) @ RPE 7

10 Standing Landmine Twist @ RPE 7

-rest 1:00 between sets-
Split Stance Landmine Bent Over Row

Standing Landmine Twists

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.

Roll Over to V-Sit 1 min

PNF Shoulder Internal Rotation 1 min/side

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.