Mayhem Programming – Mon, Apr 1


Expectations at the Gym

๐Ÿ•’ Be on Time: Arrive 10 minutes early to get prepped and pumped for class. Latecomers might miss out!

๐Ÿ‹๏ธ Respect the Gear: Treat our equipment like gold. Use it right and put it back where it belongs โ€“ no exceptions!

๐Ÿงผ 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.

๐Ÿ’ช Support Each Other: We’re a team here. Show respect to your coaches and fellow members โ€“ we’re all in this together!

โš ๏ธ Stay Safe: Wear the right gear, hydrate, and let your coach know if you’re nursing any injuries. Safety first, always!

๐Ÿ“‹ Follow the Plan: Our coaches are here to guide you. Stick to the program, ask questions, and give it your all!

๐Ÿ—ฃ๏ธ Communication is Key: Got something on your mind? Reach out! We’re all ears for your feedback and ideas.

๐Ÿ“ธ Spread the Love: Share your gym journey on social media, tag us, and spread those positive vibes!

CrossFit 804 – Mayhem Programming


Warm-up (No Measure)

1. Movement Prep/Activation

3 sets:

1:00 Machine

30-second Single Unders or Crossover Practice

3 Inch Worms

10 Walking Lunge Steps

5 Russian Kettlebell Swings

2. Workout Prep

2 sets:

Set 1:

1 Bar Muscle Up or 2 Ring Rows

5 Crossover Singles

10ft Kettlebell Walking Lunge

Set 2:

10 Single Unders

10ft Handstand Walk

5 Kettlebell Swings


Gymnastics Skill Review (No Measure)

Take 10-15 min to practice one of the following:


Bar Muscle Ups

Handstand Walks

* Coaching videos with scaling options are provided in the coach notes.


The Phantom Menace (2 Rounds for reps)

Freedom (RX’d)

10:00 AMRAP

5 Bar Muscle Ups

25 Crossover Singles

50ft Kettlebell Walking Lunge (53/35)

-Rest 5:00-

10:00 AMRAP

60 Single Unders

15ft Handstand Walk

15 Kettlebell Swings (53/35)

15ft Handstand Walk

*Every 5ft = 1 Rep (lunge/Handstand Walk)

(KG conv: 24/16)


10:00 AMRAP

3 Bar Muscle Ups

15 Crossover Singles or 25 Double-Unders

50ft Kettlebell Walking Lunge (35/25)

-Rest 5:00-

10:00 AMRAP

50 Single Unders

10ft Handstand Walk or 2 Wall Walks

15 Kettlebell Swings (35/25)

10ft Handstand Walk

(KG conv: 16/11)


10:00 AMRAP

5 Up Down + Ring Row

25 Single Unders

50ft Walking Lunge

-Rest 5:00-

10:00 AMRAP

50 Single Unders

15ft Bear Crawl

15 Kettlebell Swings (light)

15ft Bear Crawl

Target number of reps each set:

Set 1: 200+ Reps (Through 5 rounds)

Set 2: 400+ Reps (Through 5 rounds)

Minimum number of reps before scaling:

Set 1: 140 Reps (Into the lunge on 3rd round)

Set 2: 240 Reps (3rd round)


Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)