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:
10:00 Flow
0:00-5:00
5:00 AMRAP
30-second Easy Run
30-second Easy Bike
4 Up Downs + Box Step Over
10 Air Squats
-Into-
5:00-10:00
5:00 AMRAP
20-second Moderate Run
20-second Moderate Bike
3 Burpee + Box Step Overs
5 Air Squats
Workout Prep:
1 Round (each) @ 60–70%
100m Run
5/4 Calorie Bike
2 Burpee Box Get Overs
• Note the time it takes to complete the run/5/4 calories to get an idea of pacing.
Workout
All in the Family (AMRAP – Rounds and Reps)
FREEDOM (RX):
Teams of 3
25:00 AMRAP
Partner 1: 400m Run
Partner 2: AMRAP
10/8 Calorie Air Bike
5 Burpee Box Get Overs (48) (or 8 Burpee Box Get Overs @ 30/24)
Partner 3: Rest
-Rotate when Partner 1 finishes the 400m Run. The partner finishing run will go into the AMRAP and start where the previous partner finished. (Order: Run – AMRAP – Rest – Repeat)
(Scored by Total Rounds + Reps of the Bike/Burpee AMRAP)
INDEPENDENCE (Intermediate):
Teams of 3
25:00 AMRAP
Partner 1: 400m Run
Partner 2: AMRAP
8/7 Calorie Air Bike
4 Burpee Box Get Overs (48) (or 8 Burpee Box Get Overs @ 30/24)
Partner 3: Rest
LIBERTY (Beginner):
Teams of 3
25:00 AMRAP
Partner 1: 200m Run
Partner 2: AMRAP
6/4 Calorie Air Bike
5 Up Downs + Box Step Up
Partner 3: Rest
Strength/Accessory
Mini Pump – Lower Pull (Checkmark)
4 sets
8 Dumbbell Deadlift @ RPE 9/10
8 GHD Nordic (Hamstring) Curl @ RPE 8/10
15 Dumbbell Glute Bridges @ RPE 8.5/10
8 Alternating Double DB Front Rack Step Back Lunges (each side) @ RPE 8.5/10
-rest 2:00-3:00 between sets-
Dumbbell Deadlift
GHD Nordic Hamstring Curl
—-scale to: Nordic Hamstring Curl with Someone holding feet
—-other scaling options: Band Assisted Nordic Curl, Dowel Assisted Nordic Curl, Reduced Range Nordic Curl or Isometric Hold
—-or sub Seated Hamstring Curls
Dumbbell Glute Bridge
Alternating Double DB Step Back Lunges Front Rack
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.
Calf Stretch In Downward Facing Dog 1 min
Standing Quad Stretch 1 min/side
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