CrossFit – Tue, Aug 11

Announcements

11 year CFVU Anniversary celebration MONTH!

Sign up specials the entire month of August!
Saturday, Aug 22– We will have our annual member appreciation day at the Beach. We will have a beach workout followed by food and fellowship. We go all the way out to the snorkel reef past portofino resorts. Its the 4th HUGE parking lot you have to go past and turn back into.

CrossFit VU – CrossFit

Warm-up

Warm Up (No Measure)

2:00 Bike

Then Into…

AMRAP x 5 MIN

6 PVC Pass Throughs

6 PVC Overhead Squats

6 Kip Swings

6 Empty Bar Muscle Snatches

Then Into…

1-2 SETS (w/ Empty Barbell)

3 Snatch Deadlifts

3 Hang High Pulls

3 Hang Power Snatches

Strength/Accessory

Power Snatch (Weightlifting Variable Reps & Sets)

5 SETS:

3 Power Snatch @ RPE 7/8*

*Touch & Go Reps

(Score is Weight)

Workout

WORKOUT (Time)

FREEDOM (RX)

2 SETS

12/10 Calorie Air Bike

24 Chest to Bar

12/10 Calorie Air Bike

24 Pull-Ups

12/10 Calorie Air Bike

-Rest 3:00 between Sets-

(Score is Slowest Set)

INDEPENDENCE (Intermediate)

2 SETS

12/10 Calorie Air Bike

16 Chest to Bar

12/10 Calorie Air Bike

20 Pull-Ups

12/10 Calorie Air Bike

-Rest 3:00 between Sets-

(Score is Slowest Set)

LIBERTY (Beginner)

2 SETS

10/8 Calorie Air Bike

16 Ring Rows

10/8 Calorie Air Bike

16 Jumping Pull Ups

10/8 Calorie Air Bike

-Rest 3:00 between Sets-

(Score is Slowest Set)
COMPETE (RX+)

2 SETS

15/12 Calorie Air Bike

12 Chest to Bar

12 Bar Muscle-Ups

15/12 Calorie Air Bike

24 Pull-Ups

15/12 Calorie Air Bike

*17 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 Banded Bicep Stretch (each)

1:00 Forearm Barbell Smash (each)

(No Measure)
Banded Bicep Stretch

Forearm Barbell Smash

Optional Accessory (Checkmark)

3-4 SETS

10 Evil Wheels

10 Alternating Leg V-Ups

10 Suitcase Sit Ups

-Rest 1:00 between Sets-

(No Measure)
Evil Wheel/Barbell Roll Outs

Alternating Leg V-Ups

Suitcase Sit Ups

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.

[Lat Stretch 1 min/side](( video )

[Standing Quad 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.