CrossFit – Fri, Mar 8

CrossFit 804 – CrossFit


Warm Up (No Measure)

2 Rounds:

10 glute bridges with hip halo

5 inchworm + down dog

10 calf raises with toes on a plate

3 Rounds:

1 min Row (first round slow, build to workout pace in rounds 2 and 3)

10 Deadlifts (build towards workout weight)

10 Double-Unders

2. Workout Prep

100m Row at workout pace

5 Deadlifts

15 Double-unders

Rest 3-5 minutes and start.

1. Movement Prep/Activation

3 rounds

1:00 Row

10 Single Arm Dumbbell Upright Row (each)

10 Suitcase Dumbbell Deadlifts (each)

5 Tempo Push Ups (3-0-1: 3 sec down, immediately up, 1 sec pause at top)

10 Alternating V-Ups

2. Workout Prep

5 sets

3 Deadlifts

3 Bench Press

– Start light and work up in weight. Make sure athletes have a spotter –

Workout Option 1

Open 24.2 (AMRAP – Reps)

20:00 AMRAP

300m Row

10 Deadlifts (185/125)

50 Double Unders

Official scorecard including workout standards and description of other divisions: here

Suggested Heat Times: The workout is 20 minutes long. We would suggest creating heats 25 minutes apart to give judges/athletes time to reset and answer any questions athletes may have.

Set-up: If possible, set up the room in lanes with one lane for each athlete in the heat. Make one side of the room male bars/weights and the other side female. That will make it easier for athletes to know where to go. If athletes might be doing scaled/foundations/masters/teens, set the appropriate weights at the end of that lane for easy accessibility.

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 notes, and more here:

Workout Option 2

“Lunch has been canceled today due to lack of hustle” (2 Rounds for time)

Freedom (RX’d)


Deadlift (255/175)

Bench Press (155/105)

-Rest 5:00-


Deadlift (205/135)

Bench Press (135/95)

*Repeat From March 18th, 2023

(KG conv: DL-1 115/80, BP-1 70/48, DL-2 93/61, BP-2 61/43)



Deadlift (225/155)

Bench Press (135/95)

-Rest 5:00-


Deadlift (185/125)

Bench Press (115/80)

(KG conv: DL-1 102/70, BP-1 61/43, DL-2 83/56, BP-2 52/36)


2 sets


Kettlebell Sumo Deadlift (moderate)

Dumbbell Bench Press (Light/moderate)

-Rest 5:00 between sets-

Target time:

Workout 1: 6-8 minutes

Workout 2: 6-8 minutes

Time cap: 10 minutes each set


Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)