CrossFit 804 – Mayhem Programming
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hip Halo
-into-
3 sets:
5 Deadlifts (empty bar)
5 Tempo Front Squats (empty bar)
3x50ft Shuttle Run
5 Inch Worms
2. Strength
Front Squat:
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% through the 3 singles)
3. Workout Prep
3 sets:
3 Deadlifts (build in weight)
1x50ft Shuttle Run
1 Wall Walk
Strength Accessory
Front Squat
Front Squat:
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% through the 3 singles)
Record your heaviest single and note the weights of the other sets.
Workout
Rocky Mountains (Time)
Freedom (RX’d)
15-10-5
Deadlift (225/155)
Shuttle Run (50ft)
-into-
15 Wall Walks
-into-
5-10-15
Deadlift (225/155)
Shuttle Run (50ft)
(KG conv: 102/70 DL, 15m Shuttle Runs)
* Each shuttle run rep is 25 feet down + 25 feet back (50 feet total)
Independence
15-10-5
Deadlift (185/125)
Shuttle Run (50ft)
-into-
10 Wall Walks
-into-
5-10-15
Deadlift (185/125)
Shuttle Run (50ft)
(KG conv: 83/56 DL, 15m Shuttle Runs)
Liberty
12-8-4
Dumbbell Deadlift (light)
Shuttle Run (50ft)
-into-
15 Inch Worms
-into-
12-8-4
Dumbbell Deadlift (light)
Shuttle Run (50ft)
Target time: 11-13 minutes
Time cap: 16 minutes
Cooldown/Mobility
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)