Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s

-into-

3 sets:

1:00 Machine

5 Kipping Knee raises

5 inch worms

10-second handstand hold

2. Workout Prep

3 sets:

3 Toes to Bar

3 Handstand Push ups

Workout

Metcon (Time)

“Sour Punch Straws”

Freedom (RX’d)

5 Rounds

20 Toes to Bar (Or 20 GHD’s)

15 Handstand Push Ups (OR 10 Strict Handstand Push Ups)

Independence

5 Rounds

15 Toes to Bar (Or 20 Knees to Elbows)

12 Handstand Push Ups

Liberty

5 Rounds

15 Hanging Knee Raises

10 Dumbbell Push Press (light)

Target time: 10-12 minutes

Time cap each set: 16 minutes

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 Double DB Prone Row @ moderate weight – maintain quality

12 Straight Arm Lat Pull Down @ moderate weight – maintain quality

10 Single Arm DB Kickback @ moderate weight – maintain quality

-Rest 3 min b/t round-

Double DB Prone Row

Straight Arm Lat Pull Down

Single Arm DB Kickback

Cooldown/Mobility

Metcon (Checkmark)

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

1 min Couch Stretch (each side)

1 min Foam Roll Lats (each side)