Announcements
Expectations at the Gym
🕒 Be on Time: Arrive 10 minutes early to get prepped and pumped for class. Latecomers might miss out!
🏋️ Respect the Gear: Treat our equipment like gold. Use it right and put it back where it belongs – no exceptions!
🧼 Keep It Clean: Wipe down your gear after sweating it out, and stash your stuff in designated areas. Let’s keep things tidy for a smoother workout.
💪 Support Each Other: We’re a team here. Show respect to your coaches and fellow members – we’re all in this together!
⚠️ Stay Safe: Wear the right gear, hydrate, and let your coach know if you’re nursing any injuries. Safety first, always!
📋 Follow the Plan: Our coaches are here to guide you. Stick to the program, ask questions, and give it your all!
🗣️ Communication is Key: Got something on your mind? Reach out! We’re all ears for your feedback and ideas.
📸 Spread the Love: Share your gym journey on social media, tag us, and spread those positive vibes!
CrossFit 804 – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets:
10 Banded Fire Hydrants
10 Banded Squats
-into-
3 sets
10 PVC Pass Throughs
10 PVC Around the Worlds (left and right)
5 PVC Snatch Push Press
4 PVC Overhead Squats
3 PVC Pressing Snatch Balance
2 PVC Snatch Balance
2. Strength
Every 2:00 (5 sets)
5 Snatch Push Press + 1 Snatch Balance (Don’t exceed 70% of 1RM Snatch)
3. Workout Prep
3 sets
3 Power Cleans (build-in weight)
2 Burpee Broad Jump (Build in distance)
Strength/Accessory
Snatch Push Press + Snatch Balance
Every 2:00 (5 sets)
5 Snatch Push Press + 1 Snatch Balance (Don’t exceed 70% of 1RM Snatch)
Workout
Cooldown/Mobility
Skipper (Time)
Freedom (RX’d)
5-4-3-2-1
Power Cleans (185/125)
10-8-6-4-2
Burpee Broad Jumps (4’/3’)
(KG conv: 83/56 PC)
Independence
5-4-3-2-1
Power Cleans (155/105)
10-8-6-4-2
Burpee Broad Jumps (3’/2’)
(KG conv: 70/48 PC)
Liberty
10-8-6-4-2
Dumbbell Power Cleans (Light)
Up Down Broad Jumps (3’/2’)
Target time: 4-6 minutes
Time cap: 8 minutes
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back