CrossFit 804 – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

10 min AMRAP

150m Row

5 Wall Balls (focus on breathing and cycling arms)

3 Step-ups (each side)

3 Devil’s Press (lightweight – focus on swing through legs)

2. Workout Prep

– With Partner –

1 set

5 Wall Balls (each)

20 sec. Row (each)

5 Box Jumps (each)

2 Devils Press (each)

* Have athletes focus on transitioning between partners and following into the next station.

Workout

Mayhem Repeat Workout 1 (Time)

Gamma Bomb

Freedom (RX’d)

Teams of 2

250 Wallballs (20/14)

200/150 Calorie Row

100 Box Jumps (24/20)

50 Devil’s Press (50’s/35’s)

(KG conv: WB 9/6, DP 22.5/15)

Individual Option:

100 Wallballs (20/14)

100/75 Calorie Row

50 Box Jumps (24/20)

25 Devil’s Press (50’s/35’s)

(KG conv: WB 9/6, DP 22.5/15)

Independence

Teams of 2

200 Wallballs (14/10)

150/120 Calorie Row

100 Box Jumps (20/16)

50 Devil’s Press (35’s/25’s)

(KG conv: WB 6/4, DP 15/10)

Liberty

100 Wall Ball Thrusters (light)

75/60 Calorie Row

50 Box Step-ups (20/16)

25 Dumbbell Clean and Jerks (light)

Target time: 24-26 minutes

Time cap: 30 minutes
Repeat from May 13th, 2023. Split reps between partners, with one partner working at a time.

Strength/Accessory

Mayhem Mini-Pump – Core (Checkmark)

4 rounds:

10 Overhead Plate Situps

10 Side Star Plank Reach Throughs (ecah side)

:15-30 Hanging L-sit hold

30yd Offset Overhead Farmer Carry (left overhead/right front rack hold)

30yd Offset Overhead Farmer Carry (right overhead/left front rack hold)

Rest 2 minutes 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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