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:

2:00 Easy Ski or Row

2 Rounds

5/5 Samson Stretch

10 Dead Bugs

8 Alt V-Ups

6 Kip Swings

Workout Prep:

1 Round @ 60–70%

5/4 Cal Machine

4 GHDs (or V-Ups)

4 Toes-to-Bar

Workout

Midline Century (Time ↓ Shorter is Better)

FREEDOM (RX):

3-3-3-4:00 AMRAP

20/15 Calorie Row or Ski

20 V-Ups

Max Toes to Bar (until 100 repetitions are completed)

-Rest 1:00 between AMRAPs-

(Scored by Time)

INDEPENDENCE (Intermediate):

3-3-3-4:00 AMRAP

15/12 Calorie Row or Ski

15 V-Ups

Max Toes to Bar (until 75 repetitions are completed)

-Rest 1:00 between AMRAPs-

LIBERTY (Beginner):

3-3-3-4:00 AMRAP

12/10 Calorie Row

15 Sit Ups

Max Hanging Knee Raises (until 75 repetitions are completed)

-Rest 1:00 between AMRAPs-

COMPETE (RX+)

3-3-3-4:00 AMRAP

25/20 Ski

25 GHDs

Max Toes to Bar (until 100 repetitions are completed)

-Rest 1:00 between AMRAPs-

*Score by time, including rest, to get target TTB. If capped, add 1 second for each rep remaining.

Cool Down

Cool Down (No Measure)

3-5 minutes of easy cardio

2 Sets

1:00 Frog Stretch

1:00 Barbell Forearm Stretch

1:00 Toe Elevated Knee Over Toe Stretch

*Rest as needed between sides, movements and sets.
Frog Stretch

Barbell Forearm Stretch

Toe Elevated Knee Over Toe Stretch

Optional Accessory (Checkmark)

3 sets

10 (each leg) Double Dumbbell Front Foot Elevated Split Squats (4″ elevation) @ RPE 6/10

20 Farmers Hold Standing Calf Raises @ RPE 6/10

-rest 1:00 between sets-
Double Dumbbell Front Foot Elevated Lunge

Weighted Calf Raises DBs Farmer Hold

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 Bridge Reach 1 min

Roll Over To V Sit 1 min

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