CrossFit 804 – Mayhem Programming

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Every 45 seconds (5 sets)

125m Row

– into –

3-4 sets (10:00 time cap)

10 PVC pass-throughs

5 Snatch Grip Deadlifts

5 High Hang Muscle Snatch

5 Snatch Push Press

5 Power Snatch

2. Strength

Every 1:00 (5:00)

5 Power Snatch (50-55%)(Singles)

-rest 1:00-

Every 1:00 (5:00)

3 Power Snatch (60-65%)(Singles)

-rest 1:00-

Every 30-seconds (5:00)

1 Power Snatch (70-75%)

3. Workout Prep

2 sets:

5 Back Squats (build in weight)

5 Sit Ups

Strength/Accessory

Power Snatch

Every 1:00 (5:00)

5 Power Snatch (50-55%)(Singles)

-rest 1:00-

Every 1:00 (5:00)

3 Power Snatch (60-65%)(Singles)

-rest 1:00-

Every 30-seconds (5:00)

1 Power Snatch (70-75%)

Workout

Captain Kirk (Time)

Freedom (RX’d)

Tabata (20 secs on/10 secs off)

100 Back Squats (95/65)

-into-

100 Abmat Sit Ups

* The sit-ups are not a tabata. Repeat from April 29th, 2021

(KG conv: 43/29 Back Squats)

Independence

Tabata (20 secs on/10 secs off)

100 Back Squats (75/55)

-into-

100 Abmat Sit Ups

(KG conv: 34/25 Back Squats)

Liberty

Tabata (20 secs on/10 secs off)

75 Dumbbell Front Squats (light)

-into-

50 Abmat Sit Ups

Target time: 8-10 minutes

Time cap: 12 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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