CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
1:30 Cardio Choice
Then Into…
2 SETS
8 RDL
8 Air Squats
6 Inchworm + Push Up
8 Scap Push Ups
10 Alt. Samson Lunges
Then Into…
1 SET (Empty Barbell)
5 Deadlifts
5 Clean Deadlifts
5 Clean High Pulls
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Push Press
3 Power Clean + Push Jerk
Strength/Accessory
Strength/Skill (Weight)
EVERY 1:30 (5 Sets)
3 Deadlifts
2 Power Clean
1 Shoulder to Overhead
*Start Moderate and Build to Heavy
(Score is Heaviest Weight)
Workout
WORKOUT (Time)
FREEDOM (RX)
7 ROUNDS
7 Deadlifts (275/185)
7 Strict Handstand Push Ups
(Score is Time)
INDEPENDENCE (Intermediate)
7 ROUNDS
7 Deadlifts (225/155)
5 Strict Handstand Push Ups (or 7 Dumbbell Strict Press 35/25)
(Score is Time)
LIBERTY (Beginner)
7 ROUNDS
7 Deadlifts (light)
7 Dumbbell Strict Press (light)
(Score is Time)
COMPETE (RX+)
7 ROUNDS
7 Deadlifts (315/205)
7 Strict Handstand Push Ups
*12 min cap
Cool Down / Accessory
Optional Cool Down (No Measure)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
1:00 Banded Shoulder Stretch (each)
1:00 Active 90/90
(No Measure)
Couch Stretch
Banded Shoulder Stretch
90/90 Stretch
Optional Accessory (AMRAP – Reps)
TABATA, 8 SETS (4:00 Total)
:20 Banded Face Pulls
:10 Rest
-No Additional Rest between Sets-
(Scored by Total Reps)
Banded Face Pull
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]( video )
[Full Side Stretch 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.