CrossFit 804 – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2:00 Jog

-into-

3 sets:

5 Snatch Grip Deadlifts

4 Hang Muscle Snatch

3 Snatch Grip Push Press

2 Hang Power Snatch

1 Power Snatch

-First set use a PVC pipe, second and third use empty barbell.

2. Workout Prep

3 sets:

100m Run (build-in pace)

2 Power Snatch (build up to opening weight)

Workout

“That’s my secret, Captain: I’m always angry” (2 Rounds for time)

Freedom (RX’d)

-0:00-4:00-

800m Run

-4:00-8:00-

Heavy Double Power Snatch

-8:00-12:00-

800m Run

Independence

No Change to Workout

Liberty

-0:00-4:00-

500m Run

-4:00-8:00-

Heavy Single Power Snatch

-8:00-12:00-

500m Run

Target time each Run: 3-3:30

Time cap each Run: 3:50

Power Snatch

Record heavy double power snatch

Strength/Accessory

Mayhem Mini-Pump – Glutes and Shoulders (Checkmark)

4 Rounds

10 Weighted Hip Thrust @ Moderate weight – maintain control and quality RPE 7

10 GHD Hip Raise @ moderate weight – maintain quality RPE 7

10 Plate Front Raise @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-

Cooldown/Mobility

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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