CrossFit – Thu, Oct 8

Announcements

Events coming up:

Barbell 4 Boobs, Saturday oct 24th, from 830-11am. Pre order your shirt TODAY! Deadline is Oct 8.
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)

1:30 Any Machine / Cardio Choice

Then Into…

2 ROUNDS

10 Glute Bridges

8 Dead Bugs

10 Empty-Bar Good Mornings

8 Empty-Bar Romanian Deadlifts

Then Into…

2 ROUNDS

5 Deadlifts

5 Hang Muscle Snatches

5 Hang Power Snatches

5 Abmat Sit Ups

Strength/Skill

Deadlift

15:00 Clock

3 SETS

12 Deadlifts

*Start Mod-Heavy/Heavy and Build to a 12-Rep Max

-Rest as Needed b/t Sets-

(Score is Heaviest Weight)

Workout

WORKOUT (AMRAP – Rounds & Reps)

FREEDOM (RX)

9:00 AMRAP

15 Sit-Ups

10 Deadlifts (115/75)

5 Hang Power Snatch (115/75)

(Score is Rounds + Reps)

INDEPENDENCE (Intermediate)

9:00 AMRAP

15 Sit-Ups

10 Deadlifts (95/65)

5 Hang Power Snatch (95/65)

(Score is Rounds + Reps)

LIBERTY (Beginner)

9:00 AMRAP

10 Sit-Ups

10 Deadlifts (light)

5 Hang Power Snatch (light)

(Score is Rounds + Reps)

COMPETE (RX+)

9:00 AMRAP

15 GHD Sit-Ups

10 Deadlifts (135/95)

5 Hang Power Snatch (135/95)

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 Banded Hamstring Stretch (each)

1:00 Pigeon Pose (each)

1:00 Lacrosse Ball Hands (each)

(No Measure)
Banded Hamstring Stretch

Pigeon Pose

Optional Accessory (No Measure)

3-4 SETS

10 Landmine Press (each) @ RPE 7

10 Landmine Twists @ @ RPE 7

10 Landmine RDL (each) @ RPE 7

-Rest as Needed b/t Sets-

*Same weight on all 3 movements, Athletes can partner up and go 1:1 on sets.

(No Measure)
Landmine Press

Landmine Twist

Landmine RDL

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 )

[Good Morning 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.