CrossFit 804 – Mayhem Programming

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

1 Round Through

10 yd walk on toes

10 yd walk to toes backwards

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk-arms locked out overhead

10 yd lunge walk – torso twist towards forward leg

10 yd butt kickers

10 yd high knees

-into-

Crossover Symmetry Warm-up

or

Banded 7’s

* If you have time, go through more of the Hinshaw Warm Up *

2. Workout Prep

1 set

100m Run (workout pace)

3 Pull-Ups

6 Push-Ups

9 Air Squats

Gymnastics

Pull-up Efficiency Skill Review (Checkmark)

With today being the start of Murph prep, now is a great time to work on form and efficiency in whatever pull-up option you plan to use when we do full Murph in 5 weeks.

Level 1: jumping pull-ups

Level 2: kipping or butterfly pull-ups

Level 3: vested

You have 50 pull-ups coming up in the workout, so don’t do a lot of volume now. Play around with different heights for jumping pull-ups, work on improving form in kipping/butterfly, or practice with a vest for level 3.

Workout

Half Murph (Time)

Freedom (RX’d)

800m Run

50 Pull-Ups

100 Push-Ups

150 Air Squats

800m Run

The pull-ups, push-ups, and air squats can be partitioned in any way. The runs must be done unbroken. Advanced athletes can choose to add a weighted vest.

Independence

800m Run

35 Pull-Ups

75 Push-Ups

120 Air Squats

800m Run

Liberty

400m Run

25 Jumping Pull-Ups

50 Bar Push-Ups

75 Air Squats

400m Run

Target time: 20-25 minutes

Time cap: 32 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min Seal Pose

1 min Bicep stretch on wall

1 min Tricep lacrosse ball smash (each side)

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