Mayhem Programming – Mon, Mar 25


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 min Air Bike (3 sets of :30 easy, :20 mod, :10 fast)


3 sets

5 Inch worms + Dynamic Squat Stretch

10 Roll and Reach

10 Banded Pull Aparts

5 Bench Press (empty bar, build across sets)

2. Strength

Bench Press:

– Heavy Single (10-12 minutes)

3. Workout Prep

1 set:

5 Air Squats

4 GHDโ€™s (or V-ups)

3 Deficit Push Ups


5 Air Squats

4 Toes to Bar

3 Push Ups


Bench Press

– Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *


Schoolhouse Rock! (Time)

Freedom (RX’d)

3 Rounds

27 Air Squats

21 GHD Sit Ups (Or V-Ups)

15 Deficit Push Ups (4/2 inches)

-rest 3:00-

3 Rounds

27 Air Squats

21 Toes to bar

15 Push Ups


3 Rounds

25 Air Squats

15 GHD Sit Ups (Or V-Ups)

10 Deficit Push Ups (4/2 inches) or 15 Regular Push Ups

-rest 3:00-

3 Rounds

25 Air Squats

15 Toes to bar

10 Push Ups


3 Rounds

21 Air Squats

15 Sit Ups

9 Push Ups

-rest 3:00-

3 Rounds

21 Air Squats

15 Hanging Knee Raises

9 Bar Push Ups

Target time each set: sub 8 minutes

Time cap each set: 10 minutes


Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)