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 Pull Aparts

10 Banded Pass Throughs

-into-

3 sets:

5 High Hang Muscle Snatch

4 Snatch Grip Push Press

3 Hang Power Snatch

4 Low Box Jumps

4 Pike Push Ups

2. Workout Prep

3 sets:

2 Hang Power Snatch (build-in weight)

2 Box Jump Overs

3 Handstand Push Ups

Gymnastics

Gymnastics Skill Review (No Measure)

Take 10-15 min to practice handstand push-ups.

Advanced athletes can practice handstand walks or wall-facing strict hspu.

* Coaching videos are provided in the coach notes.

Workout

The Force Awakens (Time)

Freedom (RX’d)

21-15-9

Hang Power Snatch (95/65)

Box Jump Overs (24/20)

Handstand Push Ups

(KG conv: 43/29)

Independence

21-15-9

Hang Power Snatch (75/55)

Box Jump Overs (20/16)

15-12-9

Handstand Push Ups

(KG conv: 34/25)

Liberty

21-15-9

Hang Alternating Dumbbell Snatch (light)

Box Step Ups (20/16)

Dumbbell Push Press (light)

Target time: Sub 9:00

Time cap: 12:00

Cooldown/Mobility

Mobility (No Measure)

1 min forearm smash w/ barbell (each side)

1 min palm smash w/ lacrosse ball (each side)