Open Gym Strength and Conditioning – CrossFit

Effective Monday, July 11th.

The 6:30 class will be removed from the schedule.

A 4:30 class will be added to the schedule and will run every Monday, Wednesday, and Friday.

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry Warm Up or Banded 7’s

-into-

3 sets:

10 Alt. Lunges

10 Single Arm Dumbbell Push Press (each)

10 Jumping Air Squats

2. Workout Prep

2 sets:

15ft walking Lunges with workout weight

3 Handstand Push-ups

Workout

Metcon (3 Rounds for time)

“Texas Hold Em”

Freedom (RX’d):

3 sets

21-15-9

Handstand Push Ups

*50ft Front Rack Walking Lunges 50s/35s after each set of Handstand Push ups*

-rest 1:1 between sets-

**Target Score**

Target time each set: 3 – 3:30

Time cap each set: 4 minutes

Workout

Metcon (4 Rounds for time)

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 today’s bodybuilding program AND the mini-pump session. Choose one or the other.

4 Rounds

10 Elevated Heel Goblet Squat

10 Barbell Romanian Deadlift @ moderate weight – maintain quality

15 Seated Dumbbell Calf Raise @ moderate weight

-Rest 3 min b/t round-
[Elevated Heel Goblet Squat](https://www.youtube.com/watch?v=RUXLuZ_GLrE)

[Seated Dumbbell Calf Raise](https://www.youtube.com/watch?v=Td3eYhsaoGE)

Cooldown

Warm-up (No Measure)

1 min forward fold (wide legs)

1 min seal pose

1 min trap smash with Barbell (each side)
Forward Fold Wide Leg: https://www.youtube.com/watch?v=vB5GtHh9l2Y

Trap Smash: https://www.youtube.com/watch?v=YMPtKMjWlR4