CrossFit – Mon, Oct 26

Announcements

Events coming up:

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

Then Into…

2 ROUNDS

10 Air Squats

10 Banded Good Mornings

10 Banded Pass-Throughs

5 Inchworms

Then Into…

1-2 ROUNDS (PVC OR EMPTY BARBELL)

5 Jump and Shrugs

5 High Pulls

5 Muscle Cleans

5 Front Squats

5 Push Jerks

Strength/Accessory

“MACHO MAN” (Weight)

“MACHO MAN”

EVERY 1:00 (15:00)

3 Power Cleans

3 Front Squats

3 Push Jerks

(Scored by Weight)

* Use the same weight across sets. Weight should be moderate/moderate+, around RPE 7-8.

* Each round must be completed within 50 seconds to allow time to reset before the next minute.

* The complex does NOT need to be completed unbroken. Connecting reps is encouraged, but athletes may drop the bar as needed.

Workout

WORKOUT (Time)

FREEDOM (RX)

“DEATH RACE”

FOR TIME

100/80 Calorie Air Bike

(Score is Time)

INDEPENDENCE (Intermediate)

“DEATH RACE”

FOR TIME

100/80 Calorie Air Bike

(Score is Time)

LIBERTY (Beginner)

FOR TIME

75/60 Calorie Air Bike

(Score is Time)

*8 Min Cap

**May substitute machine only if no bikes remain

Cool Down / Accessory

Optional Cool Down (No Measure)

3:00-5:00 Easy Cardio (Any Machine or Jog)

Then Into…

ON A 5:00 RUNNING CLOCK

1:00 Couch Stretch (each)

1:00 Foam Roll Quads (each)

1:00 Foam Roll Low Back

(No Measure)
Couch Stretch

Optional Accessory (No Measure)

“HOLDING JT”

Accumulate 1:30-1:00-:30

Handstand Hold

Plank Hold (elbows)

Top of the Ring Dip Hold

*Complete in order: 1:30 each then 1:00 each then :30 each. Break as needed to complete

(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.

[Standing Quad Stretch 1 min/side]( video )

[Forward Lunges 1 min]( 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.