CrossFit 804 – Mayhem Programming Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Good Mornings 10 Banded Pass Throughs -into- 3 sets: 3 Inch Worms 5 Clean Pulls 4 Muscle Cleans 3 Hang Power Cleans 2 Power Cleans *With an…
CrossFit 804 – Mayhem Affiliate – Bodybuilding Functional Pump (Legs & Core) (Checkmark) AMRAP 10 Minutes 10/8 Calorie Ski 10 V-Ups -rest 5 minutes- 5 Rounds 100 yard Sled Push (145/125) 20 Jumping Lunges -rest 5 minutes- AMRAP 10 Minutes 10 Sit Ups 10/8…
CrossFit 804 – Mayhem Affiliate – Burgener Strength () Warm Up (No Measure) 1. Crossover Symmetry Activation 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 – 10…
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 – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry Warm-up or Banded 7’s -into- 1 Round Through 10 yd walk on toes 10 yd walk to toes backward 10 yd walk on heels 10 yd walk feet turned out 10…
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 – Mayhem Programming Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry Warm-up or Banded 7’s -into- 1 Round Through 10 yd walk on toes 10 yd walk to toes backward 10 yd walk on heels 10 yd walk feet turned out…
CrossFit 804 – CrossFit Workout Option 1 Spock (Checkmark) Freedom (RX’d) Every 1:00 (16:00) Minute 1: 0:30 Handstand Hold Minute 2: 12 Kettlebell Swings (53/35) Minute 3: 5 Box Jumps (30/24) (KG conv: 22.5/15 KB) Independence Every 1:00 (16:00) Minute 1: 0:20 Handstand Hold…
CrossFit 804 – Mayhem Programming Workout Option 1 Spock (Checkmark) Freedom (RX’d) Every 1:00 (16:00) Minute 1: 0:30 Handstand Hold Minute 2: 12 Kettlebell Swings (53/35) Minute 3: 5 Box Jumps (30/24) (KG conv: 22.5/15 KB) Independence Every 1:00 (16:00) Minute 1: 0:20 Handstand…
CrossFit 804 – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 1:00 Row 10 Banded Pull Aparts 10 Kip Swings 10 Dumbbell Bench Press 1 Zombie Rope Climb (Or 10 Ring Rows) 2. Workout Prep 3 sets: 5/4 Calorie Row 5…