CrossFit 804 – Mayhem Programming

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets:

10 Banded Pull Aparts

10 Banded Good Mornings

-into-

7 min AMRAP

10 Strict Sit Up

:10 Handstand Hold

5 Muscle Cleans (empty bar)

3 Hang Power Cleans (empty bar)

2. Strength

3 sets:

12 Front Squat (55-60%)

3 seated Box Jumps

-rest 2:00 between sets-

3. Workout Prep

2 sets:

1 Wall Walk (halfway)

2 Power Cleans (build-in weight)

4 GHD’s

Strength/Accessory

Front Squat

3 sets:

12 Front Squat (55-60%)

3 seated Box Jumps

-rest 2:00 between sets-

Workout

American Soldier (Time)

Freedom (RX’d)

5 Rounds

3 Wall Walks

9 Power Cleans (135/95)

15 GHD’s (V-Ups)

(KG conv: 61/43 PC)

Independence

5 Rounds

2 Wall Walks

9 Power Cleans (115/80)

12 GHD’s + 6in Riser (V-Ups)

(KG conv: 52/36 PC)

Liberty

5 Rounds

3 Inch Worms

9 Dumbbell Power Cleans (light)

15 Sit Ups

Target time: 8-10 minutes

Time cap: 14 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)