CrossFit 804 – Mayhem Programming

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

2 sets

30 Single Unders

10 Cossack Squats

-into-

3 sets:

5 Inch Worms

2x50ft Shuttle Runs

3 Front Squats (empty bar – build across sets)

5 Up downs

2. Strength

10-12 minutes to establish a Heavy Single Front Squat

3. Workout Prep

1 set:

100m Run

3 Pull Ups

6 Push Ups

9 Air Squats

Strength/Accessory

Front Squat

10-12 minutes to establish a Heavy Single Front Squat

Workout

Dune (5 Rounds for time)

Freedom (RX’d)

2x800m Run

-rest 2:00 after each set-

-into-

3 Sets:

20 Pull-ups

40 Push-ups

60 Air Squats

-rest 2:00 between sets-

Independence

2x800m Run

-rest 2:00 after each set-

-into-

3 Sets:

15 Pull Ups

30 Push ups

45 Air Squats

-rest 2:00 between sets-

Liberty

2x500m Run

-rest 2:00 after each set-

-into-

3 Sets:

15 Ring Rows

20 Bar Push ups

30 Air Squats

-rest 2:00 between sets-

Target time each set:

Run: 3:30-4:15

Gymnastics: 4-5 minutes

Time cap each set:

Run: 5 minutes

Gymnastics: 5 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side

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