CrossFit VU – CrossFit

Warm-up

Warm Up (No Measure)

1:30 Row

-then-

2 Rounds

10 Banded Pass Throughs

5/5 World’s Greatest Stretch

8 Box Step Overs

5 Burpees

5/5 Light DB Deadlift

Workout

WORKOUT (Time)

FREEDOM (RX)

FOR TIME

75/60 Calorie Row

25 Burpee Box Jump Overs (24/20)

50 Alt. Dumbbell Snatch (50/35)

25 Burpee Box Jump Overs (24/20)

75/60 Calorie Row

(Score is Time)

INDEPENDENCE (Intermediate)

FOR TIME

60/48 Calorie Row

20 Burpee Box Jump Overs (24/20)

40 Alt. Dumbbell Snatch (50/35)

20 Burpee Box Jump Overs (24/20)

60/48 Calorie Row

(Score is Time)

LIBERTY (Beginner)

FOR TIME

50/40 Calorie Row

15 Up Downs + Box Step Ups (20/16)

30 Alt. Dumbbell Snatch (light)

15 Up Downs + Box Step Ups (20/16)

50/40 Calorie Row

(Score is Time)

* 23 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

2:00 Overhead Squat on Wall

1:00 Pigeon Pose on Box (each)

(No Measure)
Overhead Squat on Wall

Pigeon Pose on Box

Optional Accessory (Checkmark)

“HOLDING JT”

Accumulate 1:30-1:00-:30

Handstand Hold

Plank Hold (elbows)

Top of the Ring Dip Hold

*Complete in order: 1:30 each then 1:00 each then :30 each. Break as needed to complete

(No Measure)
Top of Ring Dip 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.

[Crossed Side To Side 1 min]( video )

[Alternating Shoulder Flexion 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.