Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Crossover Symmetry Activation

OR Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3. 3-5 reps at each movement for Burgener Warm Up and Skill Transfer *

4. Workout Prep

1 Set (at workout pace)

25’ Sled Pull (at workout weight)

25’ Sled Push (at workout weight)

2 Dumbbell Bench (at workout weight)

OG class

Metcon (Time)

100-70-50

Double Unders

16-12-8

Strict Chin Ups

OG Compete

Metcon (Time)

70-50-30

Heavy Double Unders

6-4-2

Peg Board

strategy

STIMULUS and GOALS

How to Pace: CHALLENGE! The heavy rope is going to smoke your shoulders for the peg board so you may need to break this up a bit to give your shoulders a bit of a rest before heading to the Peg Board. But we want you to get into the pegboards as soon as you are ready.

WORKOUT STRATEGY & FLOW

Heavy Double Unders: Be mindful of what is after this when you start to feel the burn, take a rest and shake it out.

Peg Board: This is where I’d like to see you challenge yourself. Shake out if you can’t go up and down with out resting, but don’t spend too much time on the ground. Try to keep arms bent on way up and open them on way down to relax biceps a bit.

Mayhem mini pump upper body anterior

Metcon (4 Rounds for time)

4 Rounds

10 Diamond Push Ups

12 Incline Bench DB Chest Fly @ light weight – maintain control and quality

15 Standing Alternating DB Hammer Curl (each side) – maintain quality

-Rest 3 min b/t round-

*Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete the Mayhem bodybuilding program for today AND the mini-pump session. Choose one or the other.