CrossFit 804 – Mayhem Programming

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

8:00 AMRAP

25-sec Air bike (easy)

25-sec Air bike (moderate)

10-sec Air bike (hard)

5 Jumping Squats

5 Down Dog/Seal Pose Transitions

5 World’s Greatest Stretch (each side)

2. Workout Prep

1:1 With Partner (Each perform then move to the next set)

30-second Bike (easy)

into

20-second Bike (moderate)

into

10-second Bike (hard)

Workout

Guava (Time)

Freedom (RX’d)

Teams of 2 (1:1)

50-40-30-20-10 Calorie Air Bike*

*40-32-24-16-8 Women’s Calories

-Repeat from Jan 5th, 2023

Independence

Teams of 2 (1:1)

40-32-24-16-8 Calorie Air Bike

(30-24-18-12-6 Women’s Calories)

Liberty

Teams of 2 (1:1)

25-20-15-10-5 Calorie Air Bike

(20-16-12-8-4 Women’s Calories)

Target time: 16-18 minutes

Time cap: 22 minutes

Strength/Accessory

Mayhem Mini-Pump – Shoulders and Glutes (Checkmark)

4 rounds:

10 Double DB Prone Row (moderate weight)

10 Lying DB Hamstring Curl (moderate-light weight)

Rest 1 minute b/t rounds

Cooldown/Mobility

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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