CrossFit VU – CrossFit
Warm-up
Warm Up (No Measure)
1:30 Machine
-then-
2 Rounds
10 PVC Pass Throughs
5 Scap Pull Up
5 Kip Swing
5 Hanging Knee Raise
6 Wall Ball Thrusters
6 PVC Back Squat
-then-
2 Rounds
4 Wall Balls
4 TTB
Workout
WORKOUT (Time)
FREEDOM (RX)
FOR TIME
40-30-20-10
Wall Ball (20/14)
Toes to Bar
(Score is Time)
INDEPENDENCE (Intermediate)
FOR TIME
35-25-15-5
Wall Ball (20/14)
Toes to Bar
(Score is Time)
LIBERTY (Beginner)
FOR TIME
30-20-10-5
Wall Ball or WB Thruster (light)
Hanging Knee Raises
(Score is Time)
*14 min cap
Strength/Accessory
Back Squat
ON 15:00 CLOCK (Post-Workout)
Build to a Heavy 3-Rep Back Squat
(Score is Weight)
Cool Down / Accessory
Optional Cool Down (No Measure)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 5:00 RUNNING CLOCK
1:00 Foam Roll Quads (each)
1:00 Foam Roll Hamstrings (each)
1:00 Cobra Stretch
(No Measure)
Cobra Stretch
Optional Accessory (Checkmark)
3-4 SETS
10 Single Dumbbell Bulgarian Split Squats @ RPE 7 (each)
15 Single Dumbbell Weighted Hip Thrust @ RPE 7
-Rest 1:00 b/t Sets-
(No Measure)
Single Dumbbell Bulgarian Split Squats
Weighted Hip Thrust
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 Frog 1 min]( video )
[Lat 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.