CrossFit – Tue, Oct 27

Announcements

Events coming up:

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)

2:00 Easy Bike or Row

Then Into…

2 ROUNDS

10 Glute Bridges

10 Hollow Rocks

10 Walking Lunges (bodyweight)

Workout

WORKOUT (Time)

FREEDOM (RX)

3 ROUNDS FOR TIME

30 GHD Sit-Ups or 30 V-Ups

100′ Walking Lunge w/ Med Ball (20/14)

30 Box Step-Overs w/ Med Ball (20/14) (20)

(Score is Time)

INDEPENDENCE (Intermediate)

3 ROUNDS FOR TIME

20 V-Ups or GHDs

100′ Walking Lunge w/ Med Ball (20/14)

30 Box Step-Overs w/ Med Ball (20/14) (20)

(Score is Time)

LIBERTY (Beginner)

3 ROUNDS FOR TIME

25 Sit Ups

100′ Walking Lunge

30 Box Step-Overs (low box)

(Score is Time)

*18 min cap

Strength/Accessory

STRENGTH/SKILL (Post-Workout) (AMRAP – Reps)

5:00 AMRAP

1 Wall Walk or 1/2 Wall Walk

1 Gymnastic Pull

*Increase Reps of Both Movements by 1 Rep Every Round 1/1,2/2,3/3, etc…

(Score is Total Reps)

Gym. Pull Options…

Freedom – Strict Chest to Bar, Strict Pull-Up, or Chest to Bar

Independence – Chest to Bar, Strict Pull-Up, or Pull-Up

Liberty – Ring Row, Banded Strict Pull-Up or Jumping Pull-Up

Tomorrow’s workout is “Helen” — use this session to build skills and confidence in the Pull-Up if you plan to train tomorrow.

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 Cobra Stretch

1:00 Pigeon Pose (each)

1:00 Bottom of the Squat Hold

(No Measure)
Cobra Stretch

Pigeon Stretch

Optional Accessory (No Measure)

3-4 SETS

100ft Dumbbell Farmer Carry (Heavy)

-Rest 1:00 b/t 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.

[Active Bridge Reach 1 min]( video )

[Forward Lunges 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.