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:
Hinshaw Warm-Up
Perform each drill for 10m out, then walk back
* High knee karaoke (over, over, walk, walk)
* Over hurdle (heel, toe)
* Knee to chest
* Figure 4 (1 sec)
* Lunge with reach overhead
* Lunge torso twist (Pull hand)
* Toy soldiers
* High knee + arm swing
* Butt kick + arm swing
* Straight Leg (shallow heel)
20m out walk back
* Side step out and back
* Side step jumping jack out and back
Sitting
* Sitting arm swing (Elbow down and back) 20 sec
* Standing arm swing (Elbow down and back) 20 sec
Perform each drill for 10m
* Toes out walk
* Toes in walk
* Heels walk
* Toes walk
* Outside Foot walk
* Inside Foot walk
* 50m hash marks (fast feet) forwards & backwards
* 30m (20m speed up, 10m to slow down)
* 45m (35m speed up, 10m to slow down)
* 60m (50m speed up, 10m to slow down)
2. Workout Prep
Every minute (3 sets)
100m Run
* Start slow and build into a comfortable pace *
Workout
King Julian (5 Rounds for distance)
Freedom (RX’d)
5-4-3-2-1 minute
Max Distance Run
-Rest 1:00 Between sets-
Repeat from March 31, 2022
Independence
No Change to Workout
Liberty
3:00-2:30-2:00-1:30-1:00 minute
Run
Rest 1 minute between sets
TARGET SCORE
This is just scored on individual effort. Every athlete will be different and should push within their limits.
Gymnastics
Ring Muscle Up Skill Work (Checkmark)
Advanced:
EMOM8: Ring Muscle Ups
* Choose a number (1-5) based on your level that is a repeatable, unbroken set throughout the EMOM.
Intermediate:
EMOM8: 2-3 Box Ring Muscle Ups
Beginner:
Emom8: 5 Assisted Ring Dips
* Coaching video that includes a demo of each movement is included in the coach notes.
Cooldown/Mobility
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)