CrossFit 804 – Mayhem Programming Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 10 Banded Pull Aparts 10 Single Arm Alternating Dumbbell Bench Press (each) 10 Deadbugs 5 Low Box Jumps 2. Workout Prep 2 sets: 5/4 Calorie Row…
CrossFit 804 – Mayhem Affiliate – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) 10-9-8-7-6-5-4-3-2-1 Strict Chin Ups Strict Ring (OR Bar) Dips -rest 5 minutes- 10-9-8-7-6-5-4-3-2-1 Dumbbell Z Press (2×50/35) *10 Preacher Curls and 10 Barbell Skull Crushers after each set (both LIGHT) ________________…
CrossFit 804 – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 10 Banded Pull Aparts 10 Single Arm Alternating Dumbbell Bench Press (each) 10 Deadbugs 5 Low Box Jumps 2. Workout Prep 2 sets: 5/4 Calorie Row 3…
CrossFit 804 – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 10 Banded Pull Aparts 10 Single Arm Alt. DB Bench Press (each) 10 Deadbugs 5 Low Box Jumps 2. Workout Prep 2 sets: 5/4 Calorie Row 3…
CrossFit 804 – Mayhem Programming Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Good Mornings 10 Banded Pass Throughs -into- 3 sets: 3 Inch Worms 5 Clean Pulls 4 Muscle Cleans 3 Hang Power Cleans 2 Power Cleans *With an…
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 – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Good Mornings 10 Banded Pass Throughs -into- 3 sets: 3 Inch Worms 5 Clean Pulls 4 Muscle Cleans 3 Hang Power Cleans 2 Power Cleans *With an empty…
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) AMRAP 10 Minutes 10/8 Calorie Ski 10 V-Ups -rest 5 minutes- 5 Rounds 100 yard Sled Push (145/125) 20 Jumping Lunges -rest 5 minutes- AMRAP 10 Minutes 10 Sit Ups 10/8…
CrossFit 804 – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang…