Open Gym Strength and Conditioning – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

10:00 Amrap

30-second Bike

30 Single Unders

10 Ring Rows

10 Air Squats

2. Workout Prep

With Team of 3:

2 sets: (rotate through)

5/4 Calorie Bike Erg

10 Double Unders

4 Dumbbell Hang Power Cleans

4 Dumbbell Front Squats

Workout

Metcon (Calories)

“Mississippi Mud Pie”

Freedom (RX’d)

Teams of 3

24:00 Amrap

Partner 1: Max Echo Bike

Partner 2:

2 Rounds

30 Double Unders

10 Dumbbell Hang Power Cleans (50s/35s)

10 Dumbbell Front Squats (50s/35s)

Partner 3: Rest

Independence

Teams of 3

24:00 Amrap

Partner 1: Max Echo Bike

Partner 2:

2 Rounds

25 Double Unders

10 Dumbbell Hang Power Cleans (35s/25s)

10 Dumbbell Front Squats (35s/25s)

Partner 3: Rest

Liberty

Teams of 3

24:00 Amrap

Partner 1: Max Echo Bike

Partner 2:

2 Rounds

30 Single Unders

5 Right Arm Power Cleans (light)

5 Left Arm Power Cleans (light

10 Single Dumbbell Front Squat (light)

Partner 3: Rest

Target number of Calories: 300/240 calories +

Minimum number of Calories before scaling: 200/170

Accessory

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 Double DB Z-Press @ moderate weight

10 DB Snow Angel Raise @ moderate weight

10 GHD Hip Raise @ maintain quality

10 Split Stance DB Romanian Deadlift @ moderate weight

-Rest 3 min b/t round-
[Double DB Z-Press](https://www.youtube.com/watch?v=RxlyS3fCdA4)

[DB Snow Angel Raise](https://www.youtube.com/watch?v=BmjlQ8FtteE)

[GHD Hip Raise]( https://www.youtube.com/watch?v=-C2OcAP9fg4)

[Split Stance DB Romanian Deadlift](https://www.youtube.com/watch?v=ndDU3CD0Dnk)

Cooldown

Metcon (Checkmark)

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

1 min Couch Stretch (each side)

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

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

[Trap Smash](https://www.youtube.com/watch?v=oZJsdNh6z18)