Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

Estimated Total Session Time:

1 Hour (Everything Included)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup

-into-

7 min AMRAP:

30 sec row (easy pace)

10 heel toe rocks

10 plate toe taps (each side)

5 Wall Balls (focus on breathing and arm cycling)

3 Box Jumps (increase in height across warmup)

2. Workout Prep

5/4 Calorie Row

5 Wall Balls (build in weight)

2 Box Jumps (build in height)
Hip halo Warm Up (https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be)

Workout

Accessory

Metcon (6 Rounds for time)

Freedom (RX’d)

6 sets:

20/16 Calorie Row

15 Wall Ball (30/20)

10 Box Jumps (30/24)

-rest 1:1 between sets-

* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option

Single Arm Standing Tricep Extension w/ band

4 sets: 10 reps (each side)

*Rest 1:00-1:30 b/t sets
Focus: Attach band to pullup bar overhead. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Torso should be slightly bent forward arms/elbows slightly in front of body

Accessory

1 min foam Roll Quads

1 min foot smash with Lacrosse ball (each side) (https://app.sugarwod.com/workouts/calendar?week=20220613&track=Mayhem%20Affiliate#:~:text=Foot%20Smash%20with%20Ball)

30-sec single leg down dog (each side – focus on calf stretch) (https://www.youtube.com/watch?v=zfqS2TUiqUA)

Mayhem Ready (https://www.youtube.com/watch?v=k17RFxW61Rc)