CrossFit 804 – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Good Mornings -into- 7 min AMRAP 10 Strict Sit Up :10 Handstand Hold 5 Muscle Cleans (empty bar) 3 Hang Power Cleans (empty bar)…
CrossFit 804 – Mayhem Affiliate – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) AMRAP 20 Minutes moving at moderate pace: 5 Wall Walks 100ft Double Dumbbell (or Kettlebell) Farmers Carry (2×70/50) 10 Dumbbell Arnold Press (2×50/35) 250m Ski -rest 3-5 minutes- 3 sets: 24…
CrossFit 804 – Mayhem Programming Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Good Mornings -into- 7 min AMRAP 10 Strict Sit Up :10 Handstand Hold 5 Muscle Cleans (empty bar) 3 Hang Power Cleans (empty…
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 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 – 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 5 sets: Rowling + 1 Penalty Burpee for every meter over/under 100m. (Cap is 5 burpees) 2. Strength 3 sets: 12 Shoulder Press (55-60%) 12 (L/R) Banded Kneeling One Arm Lat Pulldown…
CrossFit 804 – Mayhem Affiliate – Bodybuilding Functional Pump (Legs & Core) (Checkmark) 10 sets (1 set every 2 minutes) * Even Sets: 30 Yard Single Dumbbell Farmer Carry (15 yards each side) (Heavy) 10 Med Ball GHD Sit Ups (20/14) 30 Yard Sled…
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 resistance…
CrossFit 804 – Mayhem Affiliate – Bodybuilding Functional Pump (Push/Pull) (Checkmark) Dumbbell Bench Press 2 sets Max Reps (2×70/50) (RPE 7-8) -Rest :30- Max Reps (2×50/35) (RPE 6-7) -Rest :30- Max Reps (2×35/25) (RPE 4-5) -Rest 2:00 b/t sets- *Leave 1-2 reps in the…