CrossFit 804 – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

1:00 Machine

20 Banded Pass Throughs

20 Banded Shoulder Press

-into-

8:00 AMRAP

3 Inch Worms

6 Single Dumbbell Shoulder Press (each)

10 Alternating V-Ups

2. Workout Prep

2 sets:

3 Dumbbell Shoulder Press (build in weight)

3 Ring Dips

Gymnastics

Ring Dip Skill Review (Checkmark)

Take 10-15 min to review ring dip form and practice progressions. Coaching videos are in the coach notes.

Workout

The Final Frontier (Time)

Freedom (RX’d)

For steady movement

10-9-8-7-6-5-4-3-2-1

Double Dumbbell Shoulder Press (50s/35s)

*Complete 5 Ring Dips or 10 Bench Dips after each set

-rest 3:00 before beginning accessory –

(KG conv: 22.5/15 DBs)

Independence

10-9-8-7-6-5-4-3-2-1

Dumbbell Shoulder Press (2x35s/25)

Complete 8 Bench Dips after each set

(KG conv: 15/10 DBs)

Liberty

10-9-8-7-6-5-4-3-2-1

Dumbbell Shoulder Press (light)

Complete 5 Bench Dips after each set

Target time: 8-10 minutes

Time cap: 14 minutes

Strength/Accessory

Mayhem Mini-Pump – Shoulders and Arms (Checkmark)

3 sets:

12 Dumbbell Lateral Raises

18 Dumbbell Hammer Curls

12 Dumbbell Front Raises

-rest as needed between sets-

Cooldown/Mobility

Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)

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