CrossFit 804 – Mayhem Programming

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets

10 Banded Walk Forward

10 banded Walks Backwards

20 Side Steps

-into-

3 sets:

8 Hang Alternating Dumbbell Snatch (light)

8 Step Back Lunges

3 Inch Worms

30 Single Unders

2. Workout Prep

2 sets:

4 Dumbbell Snatch (build-in weight)

4 Dumbbell Step back Lunges (build-in weight)

1 Wall Walk

10 Double Unders

Workout

The Search for Spock (AMRAP – Rounds and Reps)

Freedom (RX’d)

15:00 AMRAP

9-15-21-27

Alt Dumbbell Snatches (50/35)

Dumbbell Step Back Lunges (50/35)

-in remaining time-

Max Rounds:

2 Wall Walks

50 Double Unders

(KG conv: 22.5/15 DB)

* Score is the max rounds of Wall Walks and Double Unders

Independence

15:00 AMRAP

9-15-21-27

Alt Dumbbell Snatches (35/25)

Dumbbell Step Back Lunges (35/25)

-in remaining time-

Max Rounds:

1 Wall Walk

35 Double Unders

(KG conv: 15/10 DB)

Liberty

15:00 AMRAP

5-10-15-20

Alt Hang Dumbbell Snatches (light)

Dumbbell Box Step Up (light)

-in remaining time-

Max Rounds:

2 Inch Worms

35 Single Unders

Target number of Rounds: 5+ Rounds

Minimum number of Rounds before scaling: 3 rounds

Strength/Accessory

Accessory (Checkmark)

3 sets

10-15 Hip Extensions

10 Bulgarian Split Squats (each)

10 Landmine Press (each)

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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