Mayhem Programming – Wed, Apr 24

CrossFit 804 – Mayhem Programming

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)

* 5 minutes, 2-3 times through

* Focus on footwork and finishing the pull

2. Strength

Every 3:00 (5 sets)

3 Squat Snatch + 5 Overhead Squats (Touch and Go, Build in weight, don’t exceed 65%)

3. Workout Prep

3 sets:

10 Double Unders

10ft Lunge Walk Variation*

*Set 1: Farmer Carry Lunge

*Set 2: Front rack Lunge

*Set 3: Single Arm Overhead Lunge

Strength/Accessory

Snatch + Overhead Squat

Every 3:00 (5 sets)

3 Squat Snatch + 5 Overhead Squats

-Touch and Go. Build in weight, don’t exceed 65% of Snatch 1RM.

Workout

Papaya (AMRAP – Rounds and Reps)

Freedom (RX’d)

8:00 AMRAP

300 Double Unders

50ft Dumbbell Farmer Carry Lunge (50’s/35’s)

50ft Dumbbell Front Rack Lunge (50s/35s)

50ft Single Arm Dumbbell Overhead Walking Lunge (50/35) (25ft Left/25ft Right)

(KG conv: 22.5/15 DBs)

Independence

8:00 AMRAP

200 Double Unders

50ft Dumbbell Farmer Carry Lunge (35s/25’s)

50ft Dumbbell Front Rack Lunge (35s/25s)

50ft Single Arm Dumbbell Overhead Walking Lunge (35/25) (25ft Left/25ft Right)

(KG conv: 15/10 DBs)

Liberty

8:00 AMRAP

300 Single Unders

50ft Single Dumbbell Farmer Carry Lunge (light)

50ft Single Dumbbell Front Rack Lunge (light)

20 Single Dumbbell Box Step Ups (light) (20/16)

Target number of Rounds: 1 Round + 100 Double Unders

Minimum number of Rounds before scaling: 1 Round

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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