CrossFit 804 – Mayhem Programming

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3 rounds

1:00 Row

10 Single Arm Dumbbell Upright Row (each)

10 Suitcase Dumbbell Deadlifts (each)

5 Tempo Push Ups (3-0-1: 3 sec down, immediately up, 1 sec pause at top)

10 Alternating V-Ups

2. Workout Prep

5 sets

3 Deadlifts

3 Bench Press

– Start light and work up in weight. Make sure athletes have a spotter –

Workout Option 1

Open 24.2 (No Measure)

This is the placeholder for CrossFit Open workout 24.2.

CrossFit will announce the details of this workout on Thursday at noon Pacific time. After that, we will provide full workout details, warm-up, coach notes, and more here:

https://bit.ly/3Id6JCr

Workout Option 2

“Lunch has been canceled today due to lack of hustle” (2 Rounds for time)

Freedom (RX’d)

21-15-9

Deadlift (255/175)

Bench Press (155/105)

-Rest 5:00-

21-15-9

Deadlift (205/135)

Bench Press (135/95)

*Repeat From March 18th, 2023

(KG conv: DL-1 115/80, BP-1 70/48, DL-2 93/61, BP-2 61/43)

Independence

21-15-9

Deadlift (225/155)

Bench Press (135/95)

-Rest 5:00-

21-15-9

Deadlift (185/125)

Bench Press (115/80)

(KG conv: DL-1 102/70, BP-1 61/43, DL-2 83/56, BP-2 52/36)

Liberty

2 sets

21-15-9

Kettlebell Sumo Deadlift (moderate)

Dumbbell Bench Press (Light/moderate)

-Rest 5:00 between sets-

Target time:

Workout 1: 6-8 minutes

Workout 2: 6-8 minutes

Time cap: 10 minutes each set

Cooldown/Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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