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:
5 High Hang Muscle Snatch
4 Snatch Grip Push Press
3 Hang Power Snatch
4 Low Box Jumps
4 Pike Push Ups
2. Workout Prep
3 sets:
2 Hang Power Snatch (build-in weight)
2 Box Jump Overs
3 Handstand Push Ups
Gymnastics
Gymnastics Skill Review (No Measure)
Take 10-15 min to practice handstand push-ups.
Advanced athletes can practice handstand walks or wall-facing strict hspu.
* Coaching videos are provided in the coach notes.
Workout
The Force Awakens (Time)
Freedom (RX’d)
21-15-9
Hang Power Snatch (95/65)
Box Jump Overs (24/20)
Handstand Push Ups
(KG conv: 43/29)
Independence
21-15-9
Hang Power Snatch (75/55)
Box Jump Overs (20/16)
15-12-9
Handstand Push Ups
(KG conv: 34/25)
Liberty
21-15-9
Hang Alternating Dumbbell Snatch (light)
Box Step Ups (20/16)
Dumbbell Push Press (light)
Target time: Sub 9:00
Time cap: 12:00
Cooldown/Mobility
Mobility (No Measure)
1 min forearm smash w/ barbell (each side)
1 min palm smash w/ lacrosse ball (each side)