CrossFit 804 – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

4 rounds (each)

30-sec Run

30-sec Row (Moderate)

5 Down Dog/Seal transitions

2. Workout Prep

1 set

Partner 1: 30-second Run (workout pace)

Partner 2: 30-second Row (workout pace)

Switch and repeat

Workout

Ron Stoppable (Time)

Freedom (RX’d)

Teams of 2

5 sets each

P1 – 400m Run

P2 – Max Meter Row

*Switch when the partner finishes the run and continue alternating until both partners have completed 5 sets of Run and Row. Every 250m row is 5 seconds off your total time.

– Example: 20:00 time + 5000m Row (5000➗ 250 = 20×5 =100 seconds (1:40) ) = 18:20 (Total Time)

*Repeat from April 15th 2021

Independence

Teams of 2

5 sets each

P1 – 300m Run

P2 – Max Meter Row

Liberty

Teams of 2

5 sets each

P1 – 200m Run

P2 – Max Meter Row

Target time: 18-20 minutes

Time cap: 25 minutes

Target Distance: 4000/3800m+

No Minimal Distance

Strength/Accessory

Mayhem Mini-Pump – Glutes and Core (Checkmark)

4 rounds:

10 Weighted Hip Thrust @ moderate weight

10 GHD Hip Raise @ moderate weight

10 Split Stance DB Romanian Deadlift @ moderate weight

15 Overhead Plate Situps

15 KB Side Bends (each side)

15 Pulse Ups

*Rest 3 minutes 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)