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 (first round light, build towards workout weight)

1. Movement Prep/Activation

3 sets

1:00 row (easy pace)

5 Alternating V-ups (each side)

5 Wall Balls (focus on breathing and arm cycling)

5 Power Cleans (build across)

3 Burpee Pull-Ups

2. Workout Prep

1 set

5/4 Calorie Row

3 Toes to Bar

5 Wall Balls

3 Power Cleans (80% of Workout Weight)

1 Muscle Up or Burpee Pull-Ups

Workout Option 1

CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
Freedom (RX’d)

60 Calorie Row

50 Toes to Bar

40 Wall Balls (20/14)

30 Cleans (135/95)

20 Muscle Ups

14 min CAP

(KG conv: WB 9/6, PC 61/43)

Liberty

AMRAP 14 Minutes

30/24 Calorie Row

30 Hanging Knee Raises

30 Wall Balls

30 Power Cleans (light)

10 Burpee Jumping Pull-Ups

Target number of Reps: 130+

Minimum number reps before scaling: 115

Workout Option 2

Open 24.1 (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

After that, we will provide full workout details, warm-up, coach notes, and more here: https://bit.ly/3wr2tfR

Cooldown/Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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