CrossFit 804 – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

10:00 AMRAP

5 Worlds Greatest Stretch (each)

25ft Lizard crawl

5 Muscle Cleans

5 Shoulder Press

10 Single Arm Dumbbell Bench (each)

2. Workout Prep

3 sets (with partner)

10ft Back Rack Walking Lunge (build in weight)

5 Dumbbell Bench Press (build in weight)

Workout

Still a Soldier (Time)

Freedom (RX’d)

Teams of 2

For time:

100ft -200ft-300ft

Back Rack Lunge (115/85)

100-60-40

Dumbbell Bench Press (50s/35s)

(KG conv: 52/38 Lunge, 22.5/15 DBs)

Independence

Teams of 2

For time:

100ft -200-300ft

Back Rack Lunge (95/65)

100-60-40

Dumbbell Bench Press (35s/25s)

(KG conv: 43/29 Lunge, 15/10 DBs)

Liberty

Teams of 2

For time:

50ft -100-150ft

Single Dumbbell Lunge (light)

50-40-30

Dumbbell Bench Press (light)

Target time: 15-17 minutes

Time cap: 20 minutes

Strength/Accessory

Mayhem Mini-Pump – Glutes and Shoulders (Checkmark)

4 Rounds

10 Dumbbell Front Raises @ Moderate weight – maintain control and quality RPE 7

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7

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

10 Ring Y Raise @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Cooldown/Mobility

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)