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-
7:00 AMRAP
5 Inch Worms + Dynamic Squat Stretch
5 Clean Grip Deadlifts (empty bar)
4 High Hang Muscle Cleans (empty bar)
3 Front Squats (empty bar)
2. Strength
5 Unbroken sets:
3 Clean High Pulls + 3 Hang Power Cleans + 3 Front Squats
* Building Sets (Don’t exceed 70% of 1RM Power Clean)
3. Workout Prep
3 sets:
2 Devils Press (build in weight)
4 Sit Ups
Strength/Accessory
Clean High Pull + Hang Power Clean + Front Squat
5 Unbroken Sets:
3 Clean High Pulls + 3 Hang Power Cleans + 3 Front Squats
*Building Sets (Don’t exceed 70% of 1RM Power Clean)
Workout
Alex and Marty (Time)
Freedom (RX’d)
15-12-9-6-3
Devil Press (2×50/35)
45-36-27-18-9
Sit Ups
(KG conv: 22.5/15 DBs)
Independence
For Time
15-12-9-6-3
Devil Press (2×35/25)
45-36-27-18-9
Sit Ups
(KG conv: 15/10 DBs)
Liberty
For Time
10-8-6-4-2
Up Down + Dumbbell Hang Clean and Jerk (light)
30-24-18-12-6
Sit Ups
Target time: sub 10 minutes
Time cap: 13 minutes
Cooldown/Mobility
Mobility (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)