Announcements
GYM CLOSURE- June 6-7 USAW Certification class being held at the gym
CrossFit VU – CrossFit
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
2:00 Easy Bike or Jump Rope
2 Rounds
5 Dynamic Squat Stretches
5 Ring Rows
5 Scap Pull Ups
5 Inchworms with Push Up
5 Muscle Cleans + 5 Front Squats
Workout Prep:
1 Round @ 60–70%
3 Pull-Ups
1 Wall Walk
2 Front Squats @workout weight
Workout
Froning’s Revenge (Time ↓ Shorter is Better)
FREEDOM (RX):
6 Rounds:
6 Strict Pull Ups
2 Wall Walks
4 Front Squats (185/125)
2 Wall Walks
(Scored by Time)
*Barbell is from the floor, not rack
INDEPENDENCE (Intermediate):
6 Rounds
3 Strict Pull Ups
2 Wall Walks
4 Front Squats (155/105)
2 Wall Walks
LIBERTY (Beginner):
6 Rounds
6 Banded Strict Pull Ups
3 Inchworms
8 Dumbbell Front Squats (moderate)
3 Inchworms
COMPETE (RX+)
6 Rounds:
8 Strict Pull Ups
2 Wall Walks
4 Front Squats (225/155)
2 Wall Walks
*18 min Cap
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Elevated Standing Hamstring Stretch
1:00 Foam Roller Angels
1:00 Band Wrist Mobilization
*Rest as needed between sides, movements and sets.
Elevated Standing Hamstring Stretch
Foam Roller Angels
Band Wrist Mobilization
Optional Accessory (Checkmark)
3-4 sets
10 Dumbbell Hammer Curls (both arms, same time) @ RPE 7/10
12 Dumbbell French Press @ RPE 7/10
-rest 1:00 between sets-
Double Dumbbell Hammer Curls
Dumbbell French Press
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.
T Hip Opener 1 min/side
Active Lat Stretch 1 min/side
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