CrossFit VU – CrossFit
Warm-up
Warm Up (No Measure)
2 SETS
20 Singles or 10-20 Double Unders
8 PVC Pass Throughs
8 PVC Overhead Squats
6 Alt. Samson Lunges
6 Squat Therapy Reps
Then Into…
WITH AN EMPTY BAR (Coach Lead)
5 Snatch Grip Deadlifts
5 Snatch High Pulls
5 Muscle Snatches
5 Overhead Squats
3 Hang Power Snatches
3 Squat Snatches
Strength/Accessory
Overhead Squat
Overhead Squat for load:
#1: 3 reps
ON A 15:00 RUNNING CLOCK
Build to a Mod-Heavy 3-Rep Overhead Squat
*Barbell comes from Rack. Option for Front Squat if not putting bar overhead.
(Score is Weight)
Workout
WORKOUT (Time)
FREEDOM (RX)
3 ROUNDS FOR TIME
100 Double Unders
25 Overhead Squats (95/65)
(Score is Time)
INDEPENDENCE (Intermediate)
3 ROUNDS FOR TIME
75 Double Unders
25 Overhead Squats (75/55)
(Score is Time)
LIBERTY (Beginner)
3 ROUNDS FOR TIME
100 Single Unders
25 Dumbbell Goblet Squats (light)
(Score is Time)
COMPETE (RX+)
3 ROUNDS FOR TIME
100 Double Unders*
25 Overhead Squats (115/75)
*12 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 Lacrosse Ball Shoulders (each)
1:00 Lacrosse Ball Feet (each)
1:00 Lacrosse Ball Calves (each)
(No Measure)
Optional Accessory (AMRAP – Reps)
TABATA, 8 SETS (4:00 Total)
:20 Banded Hamstring Curls
:10 Rest
-No Additional Rest between Sets-
(Scored by Total Reps)
Banded Hamstring Curls
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 Pec Stretch 1 min/side]( video )
[Calf Stretch In Downward Facing Dog 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.