CrossFit 804 – Mayhem Affiliate – Bodybuilding Functional Pump! (Push/Pull) (Checkmark) 10 Sets (1 set every 2 minutes) 10 Dumbbell Bench Press (2×70/50) 200m Run (OR 20/16 Calorie Row) -rest as needed- 5 sets: 5 Strict Chin Ups (weighted if possible) 10 Incline Dumbbell…
CrossFit 804 – Mayhem Programming Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 1 Round Through 10 yd walk on toes 10 yd walk to toes backwards 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10…
CrossFit 804 – CrossFit 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…
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…
CrossFit 804 – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Every minute (7:00) 5/4 Calorie Row 4 Wall Ball Thrusters 3 Box Step Ups 2. Workout Prep 3 sets: 20 Second Row (workout pace) 5 Wall Balls 3 Dumbbell…
CrossFit 804 – Mayhem Affiliate – Bodybuilding Bodybuilding RPE Scale RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range. RPE 4-5 || This is a weight that provides a moderate amount of resistance…
CrossFit 804 – Mayhem Programming Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Every minute (7:00) 5/4 Calorie Row 4 Wall Ball Thrusters 3 Box Step Ups 2. Workout Prep 3 sets: 20 Second Row (workout pace) 5 Wall Balls 3…
CrossFit 804 – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Row -into- 3 sets: 5 Inch Worms 4 Muscle Cleans and Shoulder Press (empty bar) 3 Hang Power Clean and Push Press (empty bar) 2 Clean and Jerks (empty bar) 2….
CrossFit 804 – Mayhem Affiliate – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) AMRAP 7 Minutes 1000m Ski (OR Row) In remaining time: Max reps Strict Handstand Push Ups -rest 5 minutes- AMRAP 7 Minutes 1000m Ski (OR Row) In remaining time: Max reps…
CrossFit 804 – Mayhem Programming Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Row -into- 3 sets: 5 Inch Worms 4 Muscle Cleans and Shoulder Press (empty bar) 3 Hang Power Clean and Push Press (empty bar) 2 Clean and Jerks (empty bar)…