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
3:00 Row (easy pace)
-into-
3 sets
10 Single Arm Dumbbell Press (each/light)
10 Deadbugs
10 Banded Rows
2. Workout Prep
3 sets:
1:00 Amrap
5 Bench Press (build in weight)
Max Distance Row (build up in pace)
-Rest 1 minute between sets-
Workout
Metcon (5 Rounds for calories)
“Open Arms”
Independence
5 Sets
AMRAP 3 Minutes
20 Bench Press (95/65)
Max Distance Calorie Row
Rest 1 minute between sets
Target Calories each set: 35/28 calories
Minimum Calories before scaling: 28/20 Calories
Metcon (5 Rounds for calories)
“Open Arms”
Freedom (RX’d)
5 Sets
AMRAP 3 Minutes
20 Bench Press (135/95)
Max Calorie Row
-Rest 1 minute between sets-
Target Calories each set: 35/28 calories
Minimum Calories before scaling: 28/20 Calories
Workout
Metcon (4 Rounds for time)
Mayhem Mini-Pump – Arms/Core
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 Diamond Pushups
10 Ring Row – Feet Elevated
15 Barbell Skull Crushers
15 Standing Barbell Curl
10 GHD to parallel (2 sec hold at full extension)
10 Kettlebell Side Bend (each side)
10 Strict Hanging Leg Raise
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
-Rest 2 min b/t round-
[Diamond Pushups](https://www.youtube.com/watch?v=iKPYFK9QYps)
[Barbell Skull Crushers](https://www.youtube.com/watch?v=l3rHYPtMUo8)
[Kettlebell Side Bend](https://www.youtube.com/watch?v=mBGEXX1PUGE)
[Strict Hanging Leg Raise](https://www.youtube.com/watch?v=EkxKEaiKJRc)
[Landmine Windmills](https://www.youtube.com/watch?v=W5d1DhylcHA)
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)
Warm-up
Warm-up (No Measure)
Mayhem Ready: Improving & making you more effective at the bottom of your squat
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