CrossFit VU – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Easy Row

Then Into…

2 SETS

7 Banded Pull Aparts

7 Banded Face Pulls

7 Banded Straight-Arm Pulldowns

5 Scap Push Ups

5 Push Ups

Then Into…

2 SETS

5 Burpees

:45 Row, building pace

Workout

WORKOUT (Time)

FREEDOM (RX)

FOR TIME

50 Push-Ups

2000m Row

(Scored by Time)

INDEPENDENCE (Intermediate)

FOR TIME

40 Push-Ups

2000m Row

(Scored by Time)

LIBERTY (Beginner)

FOR TIME

30 Push-Ups

1500m Row

(Scored by Time)

COMPETE (RX+)

FOR TIME

50 Hand Release Push-Ups

2000m Row

*12 min cap

Strength/Accessory

Strength/Skill (Post Workout) (AMRAP – Reps)

15:00 EMOM

MIN 1 – Max DB Bench

MIN 2 – Max Strict Pull-Ups

MIN 3 – Rest

(Score is Total Reps)

Options for Loading:

DBs – RX 70/50, INT 50/35, Scaled 35/25

Modifications for Strict Pull-Ups:

Banded Strict Pull Ups or Ring Rows

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 Chest Stretch on the Wall (each)

1:00 Lacrosse Ball Triceps (each)

(No Measure)
Chest Stretch on the Wall

Optional Accessory (No Measure)

3-4 SETS

:30-1:00 Plank (elbows)

-Rest 1:00 between sets-

(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.

[PNF Shoulder Internal Rotation 1 min/side]( video )

[Roll Over To V Sit 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.