CrossFit 804 – Mayhem Programming

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets:

20 Banded Side Steps

10 Banded Glute Bridges

10 banded Air Squats

-into-

3 sets:

10 Kip Swings

10 Alt. V-Ups

5 Low Box Jumps

5 Back Squats (empty-build across sets)

2. Strength

Every 1:00 for 5 minutes perform 5 Back Squats at 60% of 1RM.

3. Workout Prep

1 set:

4 V-Ups

4 Box Jump Overs

4 Toes to Bar

4 Jumping Split Lunges

4 Sit Ups

Strength/Accessory

Back Squat

Every 1:00 for 5 minutes perform 5 Back Squats at 60% of 1RM.

Workout

”Now I eat success for breakfast, with skim milk” (Time)

Freedom (RX’d)

50 V-Ups

50 Box Jump Overs (20)

50 Toes to Bar

50 Jumping Split Lunges

50 Abmat Sit Ups

Independence

40 V-Ups

40 Box Jump Overs (20)

40 Toes to Bar

40 Jumping Split Lunges

40 Abmat Sit Ups

Liberty

25 Crunches

50 Box Step Ups (20/16)

25 Hanging Knee Raises

50 Walking Lunges

25 Abmat Sit Ups

Target time: sub 14 minutes

Time cap: 18 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)

()