CrossFit 804 – CrossFit

Workout Option 1

“Oh look, a deli meat!” (Time)

Freedom (RX’d)

800m Farmer Carry (35s/25s)

-Every 1:00 (including 0:00) perform 5 Burpees-

(KG conv: 15s/10s)

Independence

800m Farmer Carry (25s/15s)

-Every 1:00 (including 0:00) perform 4 Burpees-

(KG conv: 10s/7.5s)

Liberty

400m Farmer Carry (light)

-Every 1:00 (including 0:00) perform 5 Up Downs-

Target time: 10-12 minutes

Time cap: 20 minutes

Warm-up

1. Movement Prep/Activation

3:00 Machine

-into-

8:00 AMRAP

10 Walking Lunge Steps + Torso Twist

5 Suitcase Sit-ups

4 Low Box Jumps

3 Inch Worms

2. Workout Prep

1 set:

4 Walking Lunge Steps

4 Box Jump Overs

4 V-Ups

1 Wall Walk

Workout

Kim Possible (AMRAP – Reps)

Freedom (RX’d)

5 Sets (0:40 on/0:20 off) (20:00)

Minute 1: Max Walking Lunge Steps

Minute 2: Max Box Jump Overs (24”/20”)

Minute 3: Max V-Ups

Minute 4: Max Wall Walks

** Score total reps across all movements in each round.

Independence

5 Sets (0:40 on/0:20 off) (20:00)

Minute 1: Max Distance Walking Lunge

Minute 2: Max Box Jump Overs (20”/16”)

Minute 3: Max V-Ups

Minute 4: Max Wall Walks

Liberty

5 Sets (0:40 on/0:20 off) (20:00)

Minute 1: Max Distance Walking Lunge

Minute 2: Max Box Step Ups (20”)

Minute 3: Max Sit Ups

Minute 4: Max Inch Worms

Target Reps each set:

No Target, Just Move!

Minimum Reps before scaling:

Lunge: 15

Box Jump Overs: 7

V-Ups: 10

Wall Walks: 3

Strength/Accessory

Mayhem Mini-Pump – Chest and Triceps (Checkmark)

4 Rounds

12 Seated Chest Fly with Bands @ moderate weight – maintain quality

10 Barbell Skull Crushers @ moderate weight – maintain quality

-Rest 1 min between rounds-

Cooldown/Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)