CrossFit 804 – Mayhem Programming

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets:

10 Banded Pull Aparts

10 Bent Over Banded Rows

-into-

8:00 AMRAP

10 Dumbbell Bench Press

5 Kip Swings

10 Supinated Ring Rows

:30 sec Ski (Or Row)

2. Workout Prep

3 sets:

3 Bench Press (build in weight)

3 Chest to bar

1 Bar Muscle Up

Workout

Andes (Time)

Freedom (RX’d)

21-18-15

Dumbbell Bench Press (50s/35s)

Chest to Bar Pull Ups

-into-

12-9-6

Dumbbell Bench Press (50s/35s)

9-6-3

Bar Muscle Ups (Burpee Pull Up)

(KG conv: 22.5/15 DBs)

Independence

21-18-15

Dumbbell Bench Press (35s/25s)

Pull Ups

-into-

12-9-6

Dumbbell Bench Press (35s/25s)

Chest to Bar

(KG conv: 15/10 DBs)

Liberty

21-18-15

Dumbbell Bench Press (light)

Ring Rows

-into-

12-9-6

Dumbbell Bench Press (light)

Jumping Pull Ups

Target time: 8-10 minutes

Time cap: 14 minutes

Strength/Accessory

Mayhem Mini-Pump –Upper Body Anterior (Checkmark)

3 Rounds

10 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality RPE 7

10 Seated Chest Fly with Bands @ moderate weight – maintain quality RPE 7

12 Single DB Double Head Curl @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-

Cooldown/Mobility

Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)