CrossFit 804 – Mayhem Programming

Workout Option 1

Spock (Checkmark)

Freedom (RX’d)

Every 1:00 (16:00)

Minute 1: 0:30 Handstand Hold

Minute 2: 12 Kettlebell Swings (53/35)

Minute 3: 5 Box Jumps (30/24)

(KG conv: 22.5/15 KB)

Independence

Every 1:00 (16:00)

Minute 1: 0:20 Handstand Hold

Minute 2: 12 Kettlebell Swings (35/26)

Minute 3: 5 Box Jumps (24/20)

(KG conv: 15/10 KB)

Liberty

Every 1:00 (16:00)

Minute 1: 0:30 Plank Hold (elbows)

Minute 2: 10 Kettlebell Swings (light)

Minute 3: 5 Box Jumps (low)

Target time each station: 30-40 seconds

Time cap each station: 45 seconds

Workout Option 2

Option 2: Zone 2/Recovery (Checkmark)

Complete this as a 45-60 Min @Easy/Zone 1-2:

2000m Row

5 Half Kneeling Kettlebell Windmill (each side)

3000m Bike Erg

45 Sec Passive Hang

5 ATG Split Squats (each leg) – no weight – 3 sec pause in bottom working ROM

You can use the first part of the 2,000m Row as the warm-up.

If Bike Ergs are not available, the 3,000m Bike Erg can be changed to 90/72 cal Air Bike or 1200m Run.