CrossFit 804 – Mayhem Programming

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets:

1:00 Machine

10 Banded Shoulder Press

-into-

2 sets:

10 Russian Kettlebell Swings (light)

5 Shoulder Press (empty bar)

10 Dynamic Squat Stretches

30-second Crossover Single Practice

2. Strength

Shoulder Press:

Heavy 3 Rep

Heavy 2 Rep

3 Heavy Singles (Build to 85-90% through the 3 singles)

3. Workout Prep

2 sets:

5 Kettlebell Swings (build in weight)

5 Wall Balls

5 Crossover Singles

Strength/Accessory

Shoulder Press

Shoulder Press:

Heavy 3 Rep

Heavy 2 Rep

3 Heavy Singles (Build to 85-90% through the 3 singles)

Record your heaviest single and note the weights of the other sets.

Workout

Urals (Time)

Freedom (RX’d)

5 Rounds

21 Kettlebell Swings (53/35)

21 Wall Balls (20/14)

42 Crossover Single Unders

(KG conv: 24/16 KB, 9/6 WB)

Independence

5 Rounds

21 Kettlebell Swings (35/26)

21 Wall Balls (14/10)

42 Double Unders

(KG conv: 16/12 KB, 6/4 WB)

Liberty

5 Rounds

15 Russian Kettlebell Swings (light)

15 Wall Ball Thrusters (light)

30 Single Unders

Target time: 14-16 minutes

Time cap: 18 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)