CrossFit 804 – Mayhem Programming Workout Option 1 Alaska Range (Time) Freedom (RX’d) 3 rounds 75 Double Unders 25 GHDs (Or V-Ups) Independence 3 rounds 60 Double Unders 20 GHDs + 6in Riser (Or V-Ups) Liberty 3 rounds 75 Single Unders 25 Sit Ups…
CrossFit 804 – Mayhem Programming Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 8:00 AMRAP 30 seconds Single Unders or 30 Plate Hops 10 Suitcase Deadlifts (each) 4 Up Downs 4 Box Step Up 2. Workout Prep – With Team –…
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 – Mayhem Programming Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Bent Over Banded Rows -into- 8:00 AMRAP 10 Dumbbell Bench Press 5 Kip Swings 10 Supinated Ring Rows :30 sec Ski (Or Row) 2….
CrossFit 804 – Mayhem Programming Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Machine 10 Banded Shoulder Press -into- 2 sets: 10 Russian Kettlebell Swings (light) 5 Shoulder Press (empty bar) 10 Dynamic Squat Stretches 30-second Crossover Single Practice 2. Strength…
CrossFit 804 – Mayhem Affiliate – Bodybuilding () THURSDAY OVERVIEW (No Measure) Thursdays in Mayhem Bodybuilding normally include a monostructural (cardio) section and a metabolic conditioning (metcon) section. Both sections will have certain functional fitness elements in their base programming to allow CrossFit athletes…
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…
CrossFit 804 – Mayhem Affiliate – Burgener Strength () Warm Up (No Measure) 1. Crossover Symmetry Activation 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 – 10…
CrossFit 804 – Mayhem Affiliate – Bodybuilding Functional Pump (Legs & Core) (Checkmark) 5 rounds 24 GHD Hip Extensions -rest 30 seconds- 12 Deficit Dumbbell Front Rack Step Back Lunges (Moderate) -rest 1 minute- 6 Deadlifts (Heavy) -rest 2 minutes- -Rest 3 to 5…
CrossFit 804 – Mayhem Programming Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Good Mornings 15 Banded Pull Aparts -into- 8:00 AMRAP 30-second Row (build in pace) 5 GHD to Parallel (or 5 Hollow Rocks) 8 Hand Release Knee Push…