CrossFit 804 – Mayhem Programming Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Air Bike -into- 6:00 AMRAP 10 Banded Pass Throughs 5 Elbow to Floor Stretch with Rotation (each side) 5 Hang Power Snatches 5 Overhead Squats 2. Workout Prep 2 sets:…
CrossFit 804 – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 10 Toe Touch Stretch :10 HS Hold :30 Jump Rope 5 Banded Good Mornings 5 Deadlifts (empty bar – build across sets) 2. Workout Prep 2 sets 10 Double Unders…
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 Affiliate – Bodybuilding Functional Pump! (Push/Pull) (Checkmark) 5 sets: 10 Strict Pull-Up -rest 30 seconds- 15 Neutral Grip Banded Lat Pulldown -rest 30 seconds- 10 Bench Press at RPE 8 -rest 30 seconds- 15 Deficit Push Ups -rest 2 minutes…
CrossFit 804 – Mayhem Programming Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets 30 Single Unders 10 Cossack Squats -into- 3 sets: 5 Inch Worms 2x50ft Shuttle Runs 3 Front Squats (empty bar – build across sets) 5 Up downs 2. Strength 10-12…
CrossFit 804 – CrossFit Workout Option 1 “Take the stairs. Hate the stairs. SO MANY STAIRS” (Time) Freedom (RX’d) 800m Farmer Carry (35s/25s) -Every 1:00 (including 0:00) perform 5 Burpees- (KG conv: 15s/10s) Independence 800m Farmer Carry (25s/15s) -Every 1:00 (including 0:00) perform 4…
CrossFit 804 – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10 min AMRAP 150m Row 5 Wall Balls (focus on breathing and cycling arms) 3 Step-ups (each side) 3 Devil’s Press (lightweight – focus on swing through legs) 2. Workout Prep –…
CrossFit 804 – Mayhem Affiliate – Burgener Strength () Warm Up (No Measure) 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L *…
CrossFit 804 – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Jog -into- 3 sets: 5 Snatch Grip Deadlifts 4 Hang Muscle Snatch 3 Snatch Grip Push Press 2 Hang Power Snatch 1 Power Snatch -First set use a PVC pipe, second…
CrossFit 804 – Mayhem Affiliate – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) 5 sets: Minute 1: 5-10 Strict Ring Dips Minute 2: 1-2 Legless Rope Climb (or 4-8 Strict Pull Ups) Minute 3: Max Rep Shoulder Press (empty bar) Minute 4: Ski recovery…