CrossFit 804 – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10 min AMRAP 150m Row 5 Wall Balls (focus on breathing and cycling arms) 3 Step-ups (each side) 3 Devil’s Press (lightweight – focus on swing through legs) 2. Workout Prep –…
CrossFit 804 – Mayhem Affiliate – Burgener Strength () Warm Up (No Measure) 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L *…
CrossFit 804 – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Jog -into- 3 sets: 5 Snatch Grip Deadlifts 4 Hang Muscle Snatch 3 Snatch Grip Push Press 2 Hang Power Snatch 1 Power Snatch -First set use a PVC pipe, second…
CrossFit 804 – Mayhem Affiliate – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) 5 sets: Minute 1: 5-10 Strict Ring Dips Minute 2: 1-2 Legless Rope Climb (or 4-8 Strict Pull Ups) Minute 3: Max Rep Shoulder Press (empty bar) Minute 4: Ski recovery…
CrossFit 804 – Mayhem Programming Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Jog -into- 3 sets: 5 Snatch Grip Deadlifts 4 Hang Muscle Snatch 3 Snatch Grip Push Press 2 Hang Power Snatch 1 Power Snatch -First set use a PVC pipe,…
CrossFit 804 – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 2-3 Sets 10 Hand Release Push Up 5 Single Arm Bench Press (each side, moderate) 5 Single Arm Ring Rows (each) 2. Workout Prep 2 sets: 5 Bench Press…
CrossFit 804 – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry/Banded 7’s -into- AMRAP 10: 16/12 Cal Row/Ski 8 Reverse Lunges/side 8 Alt. V-Ups 2. Workout Prep 3 sets; 15/20 Dubs/Single Unders 5 Knee Raises Workout Did your toes kiss the…
CrossFit 804 – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry/Banded 7’s -into- AMRAP 10: 16/12 Cal Row/Ski 8 Reverse Lunges/side 8 Alt. V-Ups 2. Workout Prep 3 sets; 15/20 Dubs/Single Unders 5 Knee Raises Workout Did your toes kiss the…
CrossFit 804 – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Row (30-seconds Moderate/30-seconds Slow) -into- 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…
CrossFit 804 – Mayhem Affiliate – Bodybuilding Functional Pump (Legs & Core) (Checkmark) 5 sets 15 GHD Sit Ups 30 yard Sled Push (180/135) -Rest 3:00- 5 sets 15 Toes to Bar 20 yard Sled Push (225/180) -rest 3:00- 5 sets 15 Russian Twists…