CrossFit 804 – Mayhem Programming

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Every minute (9:00)

Minute 1: 3 Inch Worms + 6 Russian Kettlebell Swings

Minute 2: 10/8 Calorie Row (build in pace)

Minute 3: 5 Seated Empty Bar Shoulder Press (1-second pause at the top)

2. Strength

10-12 minutes to establish a Heavy Shoulder Press

3. Workout Prep

2 sets:

3 Bench Press (build in weight)

1 Rope Climb (half way)

Strength/Accessory

Shoulder Press

10-12 minutes to establish a Heavy Shoulder Press

Workout

The Freman (AMRAP – Reps)

Freedom (RX’d)

18:00 AMRAP

6-4-2

Bench Press (185/110)

3-2-1

Rope Climb (Or 12-8-4 Elevated Ring Rows)

*Repeat the 6-4-2 and 3-2-1 sequence for the full 18:00

(KG conv: 83/50)

Independence

18:00 AMRAP

6-4-2

Bench Press (155/95)

2-1-1

Rope Climb (Or 8-6-4 Elevated Ring Rows)

-Repeat the 6-4-2 and 2-1-1 sequence for the full 18:00

(KG conv: 70/43)

Liberty

18:00 AMRAP

10-8-6

Dumbbell Bench Press (light)

Ring Row

-Repeat the 10-8-6 sequence for the full 18:00

Target Reps: 108+ reps (6+ Rounds)

Minimum Reps before Scaling: 72 (4 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)

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