CrossFit 804 – Mayhem Affiliate – Burgener Strength NOTE FROM COACH SAGE (No Measure) Hey Mayhem Family!! For this cycle, you will be seeing a lot of percentage wave work and pause work variations. Percentage wave work is so amazing for reinforcing speed and…
CrossFit 804 – CrossFit Workout Option 1 Option 1: Dr. Drakken (Time) Freedom (RX’d) 8 rounds 15 Kettlebell Swings (53/35) 45 Unbroken Single Unders (KG conv: 24/16) *Repeat from March 12th, 2023 Independence 8 rounds 15 Kettlebell Swings (35/26) 30 Unbroken Single Unders (KG…
CrossFit 804 – Mayhem Programming Workout Option 1 Option 1: Dr. Drakken (Time) Freedom (RX’d) 8 rounds 15 Kettlebell Swings (53/35) 45 Unbroken Single Unders (KG conv: 24/16) *Repeat from March 12th, 2023 Independence 8 rounds 15 Kettlebell Swings (35/26) 30 Unbroken Single Unders…
CrossFit 804 – CrossFit Warm-up Warm Up (No Measure) 20/15 Cal Bike/Row High Knees (D+B) 5 Air Squats w/ 2-sec Pause @ bottom 10 Lateral Lunges (5/side) 5 Air Squats w/ 3-2-1 Slow Descends Butt Kicks (D+B) 5 Air Squats @ regular tempo 10…
CrossFit 804 – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 4 rounds (each) 30-sec Run 30-sec Row (Moderate) 5 Down Dog/Seal transitions 2. Workout Prep 1 set Partner 1: 30-second Run (workout pace) Partner 2: 30-second Row (workout pace) Switch and repeat…
CrossFit 804 – Mayhem Affiliate – Bodybuilding () Bodybuilding RPE Scale RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range. RPE 4-5 || This is a weight that provides a moderate amount of…
CrossFit 804 – Mayhem Affiliate – Burgener Strength () Warm Up (No Measure) 1. Crossover Symmetry or Banded 7s 2. Mayhem Hip Halo Activation 3. Barbell Prep: – Burgener snatch warm-up – Snatch skill transfer exercises – 3x High Hang Snatch + 3x Hang…
CrossFit 804 – Mayhem Programming Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 4 rounds (each) 30-sec Run 30-sec Row (Moderate) 5 Down Dog/Seal transitions 2. Workout Prep 1 set Partner 1: 30-second Run (workout pace) Partner 2: 30-second Row (workout pace) Switch and…
CrossFit 804 – CrossFit Workout Option 1 Open 24.3 (No Measure) This is the placeholder for CrossFit Open workout 24.3. CrossFit will announce the details of this workout on Thursday at noon Pacific time. After that, we will provide full workout details, warm-up, coach…
CrossFit 804 – Mayhem Affiliate – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) INSTRUCTIONS! Do NOT perform this with the rest of the bodybuilding track. It is meant to be done alone for the day. We recommend performing these as the ONLY bodybuilding for…