Open Gym Strength and Conditioning – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3 sets

1:00 Row

1:00 Jump Rope

1:00 Inch Worms

2. Workout Prep

3 sets:

1 Shuttle Run (practice turning)

5 Bench Press (build in weight)

5 Toes to Bar

4 Alternating Dumbbell Box Step Ups

Workout

Metcon (2 Rounds for reps)

“Cheese Pizza”

Freedom (RX’d)

2 sets:

10 minute AMRAP

2x25ft Shuttle Run

8 Bench Press (135/95)

12 Toes to Bar

14 Dumbbell Box Step Ups (50/35) (20in box)

* after each round, add 2x25ft shuttle run *

-Rest 5:00 between amraps-

Independence

2 sets:

10 minute AMRAP

2x25ft Shuttle Run

8 Bench Press (115/80)

12 Kness to elbows

14 Dumbbell Box Step Ups (35/25) (20)

(after each round, add 2x25ft shuttle run)

Rest 5:00 between amraps  shuttle run) Rest 5:00

Target number of rounds each set: 5+ rounds Minimum number of rounds before scaling: 4 rounds

Accessory

Metcon (4 Rounds for time)

Mayhem Mini-Pump – Upper Body Posterior

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 Strict Pullups @ use band to maintain quality if needed

12 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality

12 Lying DB Pullover on Bench– Feet Elevated @ moderate weight – maintain quality

10 Standing KB Crush Grip French Press @ moderate weight – maintain quality

-Rest 3 min b/t round-
[Lat Pulldowns – Neutral Close Grip](https://www.youtube.com/watch?v=kxeklf1Tkhw)

[Lying DB Pullover on Bench](https://www.youtube.com/watch?v=uPUu5rct8gE)

Cooldown

Metcon (No Measure)

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

1 min Couch Stretch (each side)

1 min Hand Smash w/ lacrosse ball (each side)
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

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

[Hands smash](https://www.youtube.com/watch?v=KJPqqor2Ym0)