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CrossFit – Thu, Apr 25

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…

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Mayhem Affiliate Bodybuilding 4/25/2024

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…

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CrossFit – Wed, Apr 24

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…

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Mayhem Programming – Wed, Apr 24

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…

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CrossFit – Tue, Apr 23

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…

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Mayhem Programming – Tue, Apr 23

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…

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CrossFit – Sun, Apr 21

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…

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