CrossFit 804 – Mayhem Programming

Workout Option 1

Passionfruit (Time)

Freedom (RX’d)

30-20-10

Dumbbell Power Cleans (50s/35s)

Burpee Over Dumbbells

(KG conv: 22.5/15 DBs)

Independence

30-20-10

Dumbbell Power Cleans (35s/25s)

Burpee Over Dumbbells

(KG conv: 15/10 DBs)

Liberty

20-15-10

Dumbbell Power Cleans (light)

Up Downs

Target time: 6-8 minutes

Time cap: 10 minutes

Workout Option 2

Option 2: Zone 2/Recovery (Checkmark)

You can use the first part of the 2,000m Row as the warm-up.

45-60 Min Easy @Zone 1-2

2,000m Row

50ft Mini Band Bear Crawl

3,000m Bike Erg

20 Sec L-sit Hang

5 ATG Split Squats (per leg) – no weight w/3 Sec pause in bottom working ROM.

If Bike Ergs are not available, the 3,000m Bike Erg can be changed to 90/72 cal Air Bike or 1200m Run.