CrossFit 804 – Mayhem Affiliate – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) AMRAP 7 Minutes 1000m Ski (OR Row) In remaining time: Max reps Strict Handstand Push Ups -rest 5 minutes- AMRAP 7 Minutes 1000m Ski (OR Row) In remaining time: Max reps…
CrossFit 804 – Mayhem Programming Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Row -into- 3 sets: 5 Inch Worms 4 Muscle Cleans and Shoulder Press (empty bar) 3 Hang Power Clean and Push Press (empty bar) 2 Clean and Jerks (empty bar)…
CrossFit 804 – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 45-Second Ski (or Row) 10 Roll and Reach 10 Iron Cross 10 Scorpions 10 Downward Dog to Seal Pose 2. Workout Prep 2 sets: 5/4 Calorie Ski 5 GHD’s 5…
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 (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang…
CrossFit 804 – Mayhem Programming Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High…
CrossFit 804 – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 25-sec Air bike (easy) 25-sec Air bike (moderate) 10-sec Air bike (hard) 5 Jumping Squats 5 Down Dog/Seal Pose Transitions 5 World’s Greatest Stretch (each side) 2. Workout Prep 1:1…
CrossFit 804 – Mayhem Programming Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 25-sec Air bike (easy) 25-sec Air bike (moderate) 10-sec Air bike (hard) 5 Jumping Squats 5 Down Dog/Seal Pose Transitions 5 World’s Greatest Stretch (each side) 2. Workout Prep…
CrossFit 804 – Mayhem Programming Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 1 Round Through 10 yd walk on toes 10 yd walk to toes backwards 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10…
CrossFit 804 – CrossFit Workout Option 1 Private (8 Rounds for time) Freedom (RX’d) Every 2:00 (8 sets) 15/12 Calorie Air Bike 25ft Handstand Walk (Or 2 Wall Walks) Independence Every 2:00 (8 sets) 12/10 Calorie Air Bike 25ft Handstand Walk (Or 2 Wall…