CrossFit 804 – Mayhem Programming 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…
CrossFit 804 – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Air Bike -into- 6:00 AMRAP 10 Banded Pass Throughs 5 Elbow to Floor Stretch with Rotation (each side) 5 Hang Power Snatches 5 Overhead Squats 2. Workout Prep 2 sets: 5/4…
CrossFit 804 – Mayhem Affiliate – Bodybuilding Functional Pump (Legs & Core) (Checkmark) 10 sets (1 set every 3 minutes) 14/12 Calorie Echo Bike 14 Jumping Split Lunges 7 Front Squats (135/95) -rest as needed- 10×10 Russian Twists 5×10 Hanging Knee Raises -rest 20-30…
CrossFit 804 – Mayhem Affiliate – Burgener Strength () Starting 2 Deload Weeks in MBS (No Measure) “We are starting 2 deload weeks here in Mayhem Burgener Strength. The purpose of these deload weeks is to recover mentally, recover physically, take care of those…
CrossFit 804 – Mayhem Programming Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Air Bike -into- 6:00 AMRAP 10 Banded Pass Throughs 5 Elbow to Floor Stretch with Rotation (each side) 5 Hang Power Snatches 5 Overhead Squats 2. Workout Prep 2 sets:…
CrossFit 804 – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 10 Toe Touch Stretch :10 HS Hold :30 Jump Rope 5 Banded Good Mornings 5 Deadlifts (empty bar – build across sets) 2. Workout Prep 2 sets 10 Double Unders…
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) 5 sets: 10 Strict Pull-Up -rest 30 seconds- 15 Neutral Grip Banded Lat Pulldown -rest 30 seconds- 10 Bench Press at RPE 8 -rest 30 seconds- 15 Deficit Push Ups -rest 2 minutes…
CrossFit 804 – Mayhem Programming Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets 30 Single Unders 10 Cossack Squats -into- 3 sets: 5 Inch Worms 2x50ft Shuttle Runs 3 Front Squats (empty bar – build across sets) 5 Up downs 2. Strength 10-12…
CrossFit 804 – CrossFit Workout Option 1 “Take the stairs. Hate the stairs. SO MANY STAIRS” (Time) Freedom (RX’d) 800m Farmer Carry (35s/25s) -Every 1:00 (including 0:00) perform 5 Burpees- (KG conv: 15s/10s) Independence 800m Farmer Carry (25s/15s) -Every 1:00 (including 0:00) perform 4…