CrossFit VU – CrossFit
Warm-up
Warm Up (No Measure)
2:00 Machine
Then Into…
2 ROUNDS
10 Banded Pull Aparts
8 Scap Pull Ups
8 Push-Ups
10 Dynamic Squat Stretches
10 Alternating Samson Lunges
Then Into…
2 ROUNDS
3 Strict Pull Ups or Ring Rows
3 Hand Release Push Ups
10 Air Squats
Strength/Accessory
Tempo Bench Press
Tempo = 3-seconds negative, 0-second at the bottom, and 1-second pressing (contraction) portion
* Rest as needed between sets *
EVERY 2:00 (4 SETS)
5 Tempo Bench Press (:03 Negative + :01 Pause at Bottom)*
*Start at Light-Mod (RPE 6) and Build in Small Jumps
(Score is Heaviest Weight)
Workout
WORKOUT (AMRAP – Rounds & Reps)
FREEDOM (RX)
“STRICT CINDY”
20:00 AMRAP
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
(Score is Rounds + Reps)
INDEPENDENCE (Intermediate)
20:00 AMRAP
4 Strict Pull-Ups
8 Push-Ups
12 Air Squats
(Score is Rounds + Reps)
LIBERTY (Beginner)
20:00 AMRAP
5 Ring Rows
7 Knee Push-Ups
9 Air Squats
(Score is Rounds + Reps)
COMPETE (RX+)
With a 20/14lb Vest
20:00 AMRAP
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
Cool Down / Accessory
Optional Cool Down (No Measure)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
1:00 Lacrosse Ball Shoulders (each)
1:00 Lacrosse Ball Pec (each)
(No Measure)
Optional Accessory (Checkmark)
FOR COMPLETION
500m Row @ RPE 6
-Rest 1:00-
4x250m Row @ RPE 8-9
-Rest :30 b/t Each 250m Row-
(No Measure)
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 Prayer Lat Stretch 1 min]( video )
[PNF Shoulder Internal Rotation 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.