CrossFit 804 – Mayhem Programming Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Good Mornings 15 Banded Pull Aparts -into- 8:00 AMRAP 30-second Row (build in pace) 5 GHD to Parallel (or 5 Hollow Rocks) 8 Hand Release Knee Push…
CrossFit 804 – Mayhem Affiliate – Bodybuilding Functional Pump (Push/Pull) (Checkmark) 10 rounds 100m Run (OR 10 Calorie Ski) 1 Legless Rope Climb 100m Run (OR 10 Calorie Ski) 5 Strict Dips (Rings OR Bar) -rest 5 minutes- 3 sets: 15 Tempo Supinated Banded…
CrossFit 804 – Mayhem Programming Workout Option 1 For You (Checkmark) Freedom (RX’d) Every 1:00 (16:00) Minute 1: 0:30 Handstand Hold Minute 2: 8 Single Arm Russian Kettlebell Swings (35/26) Minute 3: 5-8 Strict Toes to Bar (KG conv: 16/12 KB) Independence Every 1:00…
CrossFit 804 – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 5 Worlds Greatest Stretch (each) 25ft Lizard crawl 5 Muscle Cleans 5 Shoulder Press 10 Single Arm Dumbbell Bench (each) 2. Workout Prep 3 sets (with partner)…
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 Programming Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 5 Worlds Greatest Stretch (each) 25ft Lizard crawl 5 Muscle Cleans 5 Shoulder Press 10 Single Arm Dumbbell Bench (each) 2. Workout Prep 3 sets (with…