Announcements

Expectations at the Gym

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

🏋️ Respect the Gear: Treat our equipment like gold. Use it right and put it back where it belongs – no exceptions!

🧼 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.

💪 Support Each Other: We’re a team here. Show respect to your coaches and fellow members – we’re all in this together!

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

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

🗣️ Communication is Key: Got something on your mind? Reach out! We’re all ears for your feedback and ideas.

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

CrossFit 804 – Mayhem Programming

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

2 sets:

10 Banded Pull Aparts

10 Banded Pass-throughs

-into-

3 sets:

3 Inch Worms + Dynamic Squat Stretch

3 Snatch Grip Deadlifts

3 Snatch Grip High Pulls

3 High Hang Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squats

*Start with PVC pipe and then progress into empty barbell*

2. Strength

5 sets: 3 Snatch Grip High Pulls + 3 Muscle Snatches + 3 Overhead Squats

* Building Sets (Don’t exceed 60% of 1RM Snatch)

3. Workout Prep

2 sets:

2 Box Jumps (build-in height)

2 Toes To Bar

4 Wall Balls

Strength/Accessory

Snatch Grip High Pull + Muscle Snatch + Overhead Squat

5 sets: 3 Snatch Grip High Pulls + 3 Muscle Snatch + 3 Overhead Squats

* The complex should be completed unbroken. Building Sets (Don’t exceed 60% of 1RM Snatch)

Workout

Philly Cheesesteak (AMRAP – Rounds and Reps)

Freedom (RX’d)

7:00 AMRAP

5 Box Jumps (30/24)

7 Toes to Bar

9 Wall Ball (20/14)

(KG conv: 9/6 wall ball)

Independence

7:00 AMRAP

5 Box Jumps (24/20)

6 Toes to Bar

7 Wall Ball (20/14)

(KG conv: 9/6 wall ball)

Liberty

7:00 AMRAP

5 Box Step Ups (24/20)

7 Hanging Knee Raises

9 Wall Ball Thrusters (light)

Target number of reps: 7 rounds +

Minimum number of reps before scaling: 5 rounds

Cooldown/Mobility

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back