Mayhem Programming – Wed, Apr 3


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

Hip Halo


6:00 AMRAP

5 Wall Ball Front Squats

5 Wall Ball Push Press

10 Alternating V-Ups

30-second Jog

2. Workout Prep

2 sets:

50m Run

5 GHDโ€™s

5 Wall Balls


Revenge of the Sith (Time)

Freedom (RX’d)

3 Rounds

400m Run

30 GHDโ€™s (Or V-Ups)

20 Wall Balls (30/20) (10/9) (Or 20 Wall Balls 20/14, 11ft/10ft)

(KG conv: 14/9 for option A, 9/6 for option B)


3 Rounds

400m Run

25 GHDโ€™s + 6in Riser(Or V-Ups)

20 Wall Balls (20/14) (10/9)

(KG conv: 9/6)


3 Rounds

300m Run

30 Sit Ups

20 Wall Ball Thrusters (light)

Target time: Sub 14:00

Time cap: 18:00


Mayhem Mini-Pump โ€“ Leg Day (Checkmark)

4 Rounds

10 Rear foot elevated DB Split Squat (each side) @ moderate weight โ€“ maintain quality RPE 7

15 Seated Dumbbell Calf Raise @ moderate weight โ€“ maintain quality RPE 7

-Rest 1 min between rounds-


Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)