CrossFit 804 – Mayhem Programming

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

3 Rounds

“Rowling”

(5 rep Max Burpee Penalty)

-into-

4 min AMRAP

30 sec single/double unders

10 Plate Toe Taps (each side)

10 Heel Toe Rocks

10 Floor Plate Press

2. Workout Prep

1 set:

100m Row

5 Push Ups

10 Double Unders

Workout

Tony Perkis (Time)

Freedom (RX’d)

1000/800m Row

50 Push-ups

200 Double Unders

50 Push-ups

1000/800m Row

* Repeat from 2/20/2023

Independence

800/650m Row

35 Push ups

150 Double Unders

35 Push ups

800/650m Row

Liberty

500/400m Row

30 Bar Push ups

150 Single Unders

30 Bar Push ups

500/400m Row

Target time: 12-14 minutes

Time cap: 18 minutes

Strength/Accessory

Mayhem Mini-Pump – Chest and Triceps (Checkmark)

4 Rounds

15 Standing Tricep Extension w/ band

10 Single DB Bench Press (each) @ moderate weight – maintain quality

-Rest 1 min b/t rounds-

Cooldown/Mobility

Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

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