Open Gym Strength and Conditioning – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3 sets:

:45-second Machine (different every set)

10yd Sled Push (empty)

10yd Sled Pull (empty)

3 Dumbbell Deadlifts

:10 sec Sandbag Hold

2. Workout Prep

Set up for all 3 workouts while working up in weight. During the 3-minute rest, athletes should prepare for their final workout weight.

Workout

Metcon (3 Rounds for distance)

“Lake Monona”

Independence

5:00 AMRAP

32/24 Calorie Row

Max Distance Dumbbell Farmer Carry (50/35)

@8:00

5:00 AMRAP

32/24 Calorie Ski

Max Distance Front Rack Lunges (50/35)

@16:00-

5:00 AMRAP

32/24 Calorie Echo Bike

Max Distance Waiters Carry (50/35)

Target number of distance each set:

Workout 1: 300ft +

Workout 2: 200ft +

Workout 3: 300ft +

Minimum distance before scaling: 100ft

Metcon (3 Rounds for distance)

“Lake Monona”

Freedom (RX’d)

5 min AMRAP

40/32 Calorie Row

Max Distance Dumbbell Farmer Carry (70/50)

-@8:00-

5 min AMRAP

40/32 Calorie Ski

Max Distance DB Front Rack Lunges 70/50

-@16:00-

5 min AMRAP

40/32 Calorie Echo Bike

Max Distance Waiters Carry (70/50)

Target number of distance each set:

Workout 1: 300ft +

Workout 2: 200ft +

Workout 3: 300ft +

Minimum distance before scaling: 100ft

Cooldown

Warm-up (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

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

Warm Up

Warm-up (No Measure)

Mayhem Ready: Biceps and Elbow care

https://youtu.be/_bt4kw8PQFY