Open Gym Strength and Conditioning – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

2:00 Machine

-into-

3 sets

20 Plate Hops

10 Step ups

5 Kipping Knee Raises

5 Pike Push-ups

2. Workout Prep

-with a partner-

1 set:

5 Box Jump Overs (each)

5 Synchro Toes to Bar

5 Handstand Push-ups (each)

Workout

Metcon (Time)

“Cheeseheads”

Independence

Teams of 2

75 Box Jump Overs (20/16)

35 Synchro Toes to Bar

75 Handstand Push-ups

35 Synchro Toes to Bar

75 Box Jump Overs (20/14)

Target time: 18-20 minutes

Time cap: 25 minutes

Metcon (Time)

“Cheeseheads”

Freedom (RX’d)

Teams of 2

100 Box Jump Overs (24/20)

50 Synchro Toes to Bar

100 Handstand Push-ups

50 Synchro Toes to Bar

100 Box Jump Overs (24/20)

Individual Option:

50 Box Jump Overs (24/20)

50 Toes to Bar

50 Handstand Push-ups

50 Toes to Bar

50 Box Jump Overs (24/20)

Target time: 18-20 minutes

Time cap: 25 minutes

Cooldown

Warm-up (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Pec Smash](https://www.youtube.com/watch?v=AKFsShxQ3XM)

[Foam Roll Lats](https://www.youtube.com/watch?v=LuJcHe_EebA)

Warm-up

Warm-up (No Measure)

Mayhem Ready: Pre Post Workout Press Couplet

https://youtu.be/bCSB5dRjiHM