Announcements
GYM CLOSURE- June 6-7 USAW Certification class being held at the gym
CrossFit VU – CrossFit
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
8:00 Dual Prep Flow
0:00–2:00 Easy Jump Rope or Bike
2:00–6:00
2 Rounds
10 Banded Pass Throughs
10 Banded Good Mornings
10 Alternating V-Ups
5 Up Downs + Lateral Jump over PVC (be careful)
5 PVC Muscle Snatch
6:00–8:00
2 Rounds
2 Lateral Burpees Over Bar
4 Empty Bar Power Snatches
Workout Prep:
2 Rounds @ 60–70%
15 second Max Burpee Over Bar
15 second rest
* Build close to workout pace
Workout
June Burpee Challenge + “RANDY” (No Measure)
Today we are performing the June Burpee Challenge workout.
Once complete, you will rest until the 20:00 mark and then perform “RANDY”.
June Burpee Challenge (AMRAP – Reps)
FREEDOM (RX):
Every 1:00 (12:00)
45 seconds Max Burpees Over Bar
15 second Rest
(Score is Total Reps)
INDEPENDENCE (Intermediate):
Every 1:00 (12:00)
45 seconds Max Burpees Over Bar
15 second Rest
(Score is Total Reps)
LIBERTY (Beginner):
Every 1:00 (12:00)
45 seconds Max Up Down
15 second Rest
(Score is Total Reps)
Randy (Time ↓ Shorter is Better)
For Time: 75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Rest 8:00 after Part 1 and begin this at 20:00…
FREEDOM (RX):
“RANDY”
For Time:
75 Power Snatch (75/55)
(Scored by Time)
INDEPENDENCE (Intermediate):
For Time:
75 Power Snatch (65/45)
LIBERTY (Beginner):
For Time:
50 Dumbbell Snatch (light)
*12 min cap
*In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.*
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Seated QL Stretch
1:00 Chest Stretch
1:00 Seated External Rotations
*Rest as needed between sides, movements and sets.
Seated QL Stretch
Chest Stretch
Seated External Rotations
Optional Accessory (Checkmark)
Tabata 8 sets (4:00)
20 seconds Hip Extensions (or Supermans)
10-second rest
Hip Extension
Supermans
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.
Good Morning 1 min
Overhead Activation 1 min
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