CrossFit 804 – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 4 rounds (each) 30-sec Run 30-sec Row (Moderate) 5 Down Dog/Seal transitions 2. Workout Prep 1 set Partner 1: 30-second Run (workout pace) Partner 2: 30-second Row (workout pace) Switch and repeat…
CrossFit 804 – CrossFit Warm-up Warm Up (No Measure) 20/15 Cal Bike/Row High Knees (D+B) 5 Air Squats w/ 2-sec Pause @ bottom 10 Lateral Lunges (5/side) 5 Air Squats w/ 3-2-1 Slow Descends Butt Kicks (D+B) 5 Air Squats @ regular tempo 10…
CrossFit 804 – CrossFit Workout Option 1 Open 24.3 (No Measure) This is the placeholder for CrossFit Open workout 24.3. CrossFit will announce the details of this workout on Thursday at noon Pacific time. After that, we will provide full workout details, warm-up, coach…
CrossFit 804 – Mayhem Programming Workout Option 1 Open 24.3 (No Measure) This is the placeholder for CrossFit Open workout 24.3. CrossFit will announce the details of this workout on Thursday at noon Pacific time. After that, we will provide full workout details, warm-up,…
CrossFit 804 – Mayhem Affiliate – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) INSTRUCTIONS! Do NOT perform this with the rest of the bodybuilding track. It is meant to be done alone for the day. We recommend performing these as the ONLY bodybuilding for…
CrossFit 804 – Mayhem Programming Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 5 Rounds “Rowling” 1 Banded Air Squat for every meter over/under 100m (8 Banded Air Squat Max) 2. Workout Prep 2 sets: 5 Air Squats 5/4 Calorie Row Workout “So what’s…
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 2 sets: 15 Banded Pull Aparts 15 Banded Chest Flys -into- 8:00 Amrap (3-4 sets) 30-sec Air Bike (easy pace) 5 Bench Press (empty – build across sets) 5 seal pose/…
CrossFit 804 – Mayhem Affiliate – Burgener Strength () Warm Up (No Measure) 1. Crossover Symmetry or Banded 7s 2. Mayhem Hip Halo Activation 3. Barbell Prep: – Burgener snatch warm-up – Snatch skill transfer exercises – 3x High Hang Snatch + 3x Hang…
CrossFit 804 – Mayhem Affiliate – Bodybuilding Functional Pump (Legs & Core) (Checkmark) INSTRUCTIONS! Do NOT perform this with the rest of the bodybuilding track. It is meant to be done alone for the day. We recommend performing these as the ONLY bodybuilding for…