Announcements
Expectations at the Gym
🕒 Be on Time: Arrive 10 minutes early to get prepped and pumped for class. Latecomers might miss out!
🏋️ Respect the Gear: Treat our equipment like gold. Use it right and put it back where it belongs – no exceptions!
🧼 Keep It Clean: Wipe down your gear after sweating it out, and stash your stuff in designated areas. Let’s keep things tidy for a smoother workout.
💪 Support Each Other: We’re a team here. Show respect to your coaches and fellow members – we’re all in this together!
⚠️ Stay Safe: Wear the right gear, hydrate, and let your coach know if you’re nursing any injuries. Safety first, always!
📋 Follow the Plan: Our coaches are here to guide you. Stick to the program, ask questions, and give it your all!
🗣️ Communication is Key: Got something on your mind? Reach out! We’re all ears for your feedback and ideas.
📸 Spread the Love: Share your gym journey on social media, tag us, and spread those positive vibes!
CrossFit 804 – Mayhem Programming
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 Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
5 minutes, 2-3 times through
Focus on footwork and finishing the pull
2. Strength
Every minute (10 minutes) 5 Power Snatch (+25lbs from Wk 1)
3. Workout Prep
2 sets:
1 Wall Walk (build up the wall)
10ft Farmer Carry (build in weight)
Strength/Accessory
Power Snatch
Every Minute (10:00)
5 Power Snatch (+25lbs total from week 2)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Workout
Reading Rainbow (Time)
Freedom (RX’d)
5-4-3-2-1-2-3-4-5
Wall Walks
*100ft Farmers Carry (2×70/50) after each set
(KG conv: 30m Farmers Carry at 32.5/22.5)
Independence
5-4-3-2-1-2-3-4-5
Wall Walks
100ft Farmers Carry (2×50/35) after each set
(KG conv: 30m Farmers Carry at 22.5/15)
Liberty
5-4-3-2-1-2-3-4-5
Inch Worms
100ft Farmers Carry (light) after each set
(KG conv: 30m Farmers Carry, light)
Target time: 10-12 minutes
Time cap: 15 minutes
Cooldown/Mobility
Mobility (No Measure)
1 min forearm smash w/ barbell (each side)
1 min palm smash w/ lacrosse ball (each side)