CrossFit 804 – Mayhem Programming

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

5 Rounds

“Rowling”

1 Banded Air Squat for every meter over/under 100m

(8 Banded Air Squat Max)

2. Workout Prep

2 sets:

5 Air Squats

5/4 Calorie Row

Workout

“So what’s the sitch?” (Time)

Freedom (RX’d)

For Time:

100 Air Squats

100/80 Calorie Row

100 Air Squats

Independence

For Time:

100 Air Squats

80/65 Calorie Row

100 Air Squats

Liberty

For Time:

50 Air Squats

50/48 Calorie Row

50 Air Squats

Target time: 12-14 minutes

Time cap: 18 minutes

Strength/Accessory

Mayhem Mini-Pump – Leg Day (Checkmark)

4 Rounds

12 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality

15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality

-Rest 1 min between rounds-

Cooldown/Mobility

Mobility (No Measure)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)

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