CrossFit 804 – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 rounds 1:00 Row 10 Single Arm Dumbbell Upright Row (each) 10 Suitcase Dumbbell Deadlifts (each) 5 Tempo Push Ups (3-0-1: 3 sec down, immediately up, 1 sec pause at top) 10…
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…
CrossFit 804 – Mayhem Programming Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 rounds 1:00 Row 10 Single Arm Dumbbell Upright Row (each) 10 Suitcase Dumbbell Deadlifts (each) 5 Tempo Push Ups (3-0-1: 3 sec down, immediately up, 1 sec pause at top)…
CrossFit 804 – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Jump Rope 1:00 Run -into- 2 sets 10 Back and Forth Leg Swings (each) 10 Side to Side Leg Swings (each) 5 Russian Kettlebell Swings 5 Up Downs 2….
CrossFit 804 – Mayhem Affiliate – Bodybuilding () THURSDAY OVERVIEW (No Measure) Thursdays in Mayhem Bodybuilding normally include a monostructural (cardio) section and a metabolic conditioning (metcon) section. Both sections will have certain functional fitness elements in their base programming to allow CrossFit athletes…
CrossFit 804 – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang…
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 Affiliate – Bodybuilding Functional Pump (Legs & Core) (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…
CrossFit 804 – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 20 Banded Side Steps 10 Banded Glute Bridges 10 banded Air Squats -into- 3 sets: 10 Kip Swings 10 Alt. V-Ups 5 Low Box Jumps 5 Back Squats (empty-build across…
CrossFit 804 – Mayhem Programming Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 20 Banded Side Steps 10 Banded Glute Bridges 10 banded Air Squats -into- 3 sets: 10 Kip Swings 10 Alt. V-Ups 5 Low Box Jumps 5 Back Squats (empty-build…