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 – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang…
CrossFit 804 – Mayhem Programming Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 20 Banded Side Steps 10 Banded Glute Bridges 10 banded Air Squats -into- 3 sets: 10 Kip Swings 10 Alt. V-Ups 5 Low Box Jumps 5 Back Squats (empty-build…
CrossFit 804 – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 20 Banded Side Steps 10 Banded Glute Bridges 10 banded Air Squats -into- 3 sets: 10 Kip Swings 10 Alt. V-Ups 5 Low Box Jumps 5 Back Squats (empty-build across…
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 clean warm-up Front squat skill transfer exercises 3x High Hang Clean + 3x Hang Clean +…
CrossFit 804 – Mayhem Programming Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3 Rounds “Rowling” (5 rep Max Burpee Penalty) -into- 4 min AMRAP 30 sec single/double unders 10 Plate Toe Taps (each side) 10 Heel Toe Rocks 10 Floor Plate Press 2. Workout…
CrossFit 804 – CrossFit Workout Option 1 Pickled Eggs (Time) Freedom (RX’d) For Time: 4 Wall Walks 100ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s) 4 Wall Walks 40/32 Calorie Air Bike 4 Wall Walks 100ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s) 4…
CrossFit 804 – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Foam Roll Lats/Front Rack Stretches Banded 7’s AMRAP 10 -OR- 3 Rounds: 10 Scap Pull Ups/Ring Rows 10 Muscle Cleans 45/35/15 12/9 Cal Row 2. Workout Prep Use this time to get…
CrossFit 804 – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation: Crossover symmetry or Banded 7’s into 3 Rounds: 1 min Row (first round easy, second and third rounds moderate) 3 Push-up + Seal pose + Push-up + Downward Dog 3 Dumbbell Snatch/arm…
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