CrossFit 804 – Mayhem Programming

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Burgener Warm Up Clean + Skill Transfer (15:00)

* 10 minutes with a PVC or Empty Barbell

PVC Clean Warm-Up (3 reps per move):

Deadlift

Clean Pull (Deadlift + Hip Thrust + Shrug)

Clean High Pull (Deadlift + Hip Thrust + Shrug + High Pull)

Muscle Clean (Focus on hip drive + Fast Elbows Under Bar)

Front Squat

Hang Squat Clean

Push Jerk

Hang Squat Clean + Jerk

-into-

3x High Hang Clean + 3x Hang Clean + 3x Push Jerk (PVC or Empty Barbell) (Squat Cleans)

* 5 minutes, 2-3 Times through

* Focus on footwork and finishing the pull

2. Strength

5 sets:

3 Clean Grip Deadlifts + 2 Hang Squat Cleans + 1 Push Jerk *Building Sets (Don’t exceed 70% of 1RM Squat Clean)

3. Workout Prep

1 set:

5 Calorie Air Bike

5 Calorie Ski (or Row)

Strength/Accessory

Clean Grip Deadlift + Hang Squat Clean + Push Jerk

5 sets:

3 Clean Grip Deadlifts + 2 Hang Squat Cleans + 1 Push Jerk

*Building sets (Don’t exceed 70% of 1RM Squat Clean)

Workout

The Wrath of Khan (Time)

Freedom (RX’d)

For Time: (Partition as desired)

100/80 Calorie Air Bike

100/80 Calorie Ski (OR Row)

Independence

For Time: (Partition as desired)

80/65 Calorie Air Bike

80/65 Calorie Ski (OR Row)

Liberty

For Time: (Partition as desired)

60/48 Calorie Air Bike

60/48 Calorie Row

Target time: 12-14 minutes

Time cap: 16 minutes

Cooldown/Mobility

Mobility (No Measure)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)

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