Mayhem Programming – Tue, Mar 26


Expectations at the Gym

๐Ÿ•’ Be on Time: Arrive 10 minutes early to get prepped and pumped for class. Latecomers might miss out!

๐Ÿ‹๏ธ Respect the Gear: Treat our equipment like gold. Use it right and put it back where it belongs โ€“ no exceptions!

๐Ÿงผ 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.

๐Ÿ’ช Support Each Other: We’re a team here. Show respect to your coaches and fellow members โ€“ we’re all in this together!

โš ๏ธ Stay Safe: Wear the right gear, hydrate, and let your coach know if you’re nursing any injuries. Safety first, always!

๐Ÿ“‹ Follow the Plan: Our coaches are here to guide you. Stick to the program, ask questions, and give it your all!

๐Ÿ—ฃ๏ธ Communication is Key: Got something on your mind? Reach out! We’re all ears for your feedback and ideas.

๐Ÿ“ธ Spread the Love: Share your gym journey on social media, tag us, and spread those positive vibes!

CrossFit 804 – Mayhem Programming


Warm Up (No Measure)

1. Movement Prep/Activation

2 sets

20 Banded Side Steps

10 Banded Squats


8:00 AMRAP

5 Back Squats (empty bar- build across sets)

3 Inch Worms

3 Up-downs over bar

10 PVC Passthroughs

2. Strength

Back Squat:

– Heavy Single (10-12 minutes)

3. Workout Prep

2 sets:

2 Burpee Pull Ups

2 Box Jump Overs (build in height)


Back Squat

– Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *


The Magic School Bus (AMRAP – Reps)

Freedom (RX’d)

10:00 Amrap

3-6-9-12-15. . .

Burpee Pull Up

Box Jump Over (30/24)


10:00 Amrap

3-6-9-12-15. . .

Burpee Pull Up

Box Jump Over (24/20)


10:00 Amrap

3-6-9-12-15. . .

Up Down + Ring Row

Box Step Up and Over (24/20)

Target Round: Round of 15 Box Jump Overs

Minimum Round before scaling: Round of 12 Burpee Pull Ups


Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back