CrossFit 804 – Mayhem Programming

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

3 sets

5 Inch Worms

5 Clean Grip Deadlifts

4 High Hang Muscle Cleans

3 Hang Power Cleans

2 Power Cleans

(Empty bar)

2. Workout Prep

3 sets

3 Power Cleans (build-in weight)

1 Wall Walk (build-in distance traveled up the wall)

Gymnastic Skill Review (Checkmark)

Take 10-15 min to practice Wall Walks and work on efficiency.

Advanced athletes: take this time to work on handstand walks.

Workout

“I’m cuckoo for Cocoa Puffs” (Time)

Freedom (RX’d)

For time:

1-2-3-4-5-6-7-8

Power Cleans (185/125)

Wall Walks

(KG conv: 83/56 PC)

Independence

For time:

1-2-3-4-5-6-7-8

Power Cleans (155/105)

Wall Walks

(KG conv: 70/48 PC)

Liberty

For time:

1-2-3-4-5-6-7-8

Dumbbell Power Cleans (light/moderate)

Inch Worms

Target time: Sub 9 minutes

Time cap: 15 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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