Open Gym Strength and Conditioning – CrossFit

Warm Up

Warm-up (No Measure)

Estimated Total Session Time:

1 Hour (Everything Included)

1. Movement Prep/Activation and Increasing Heart Rate

6 sets:

30-second Row (easy)

30-second Jump Rope

2. Workout Prep

Transition practice

3 sets:

15-second Row (fast)

10 Double Unders

-rest 30 seconds between sets-

* Practice getting right into jump roping.

Workout

Metcon (10 Rounds for time)

“Grand Finale”

Independence

Every 2:00 (10 sets)

175/150m Row

35 Double Unders

Target time each set: 1:10 – 1:20

Time cap each set: 1:30

Metcon (10 Rounds for time)

“Grand Finale”

Freedom (RX’d)

Every 2:00 (10 sets)

200/175m Row

50 Double Unders

Target time each set: 1:10 – 1:20

Time cap each set: 1:30

Workout

Metcon (4 Rounds for time)

Mayhem Mini-Pump – Shoulder/Glutes

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 Barbell Strict Press @ moderate weight

10 Seated Arnold Press @ moderate weight

10 Ring Y Raise @ maintain quality

15 Weighted Hip Thrust @ heavy weight

15yd Lateral Band Walk (each direction) @ moderate weight band

-Rest 3 min b/t round-
[Seated Arnold Press](https://www.youtube.com/watch?v=D07XHj7G7iA)

[Ring Y Raise](https://www.youtube.com/watch?v=WVczdS3d9nE)

[Lateral Bank Walk](https://www.youtube.com/watch?v=ARIKLvhK5hY)

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)

[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)

[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)