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 Warm Up

-into-

3 sets:

5 Empty Bar Tempo Bench (slow and controlled)

5 GHD’s to Parallel

2. Workout Prep

3 sets:

3 Bench Press (build in weight)

3 GHD’s

Workout

Metcon (Time)

“Bamm-Bamm Rubble”

Freedom (RX’d)

7 rounds

11 Bench Press (135/95)

15 GHD Sit Ups (Or 20 Alternating V-ups)

(KG conv: BP 61/43)

Independence

7 rounds

11 Bench Press (115/80)

10 GHD Sit Ups + 6in riser (Or 14 Alternating V-ups)

(KG conv: BP 52/36)

Liberty

7 rounds

11 Bar Push Ups

15 Sit Ups

Target time: 12-14 minutes

Time cap: 18 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 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality

12 Double DB Standing Bent Over Row @ moderate weight – maintain quality

10 Barbell Skull Crushers @ moderate weight – maintain quality

-Rest 3 min b/t round-
Lat Pulldowns – Neutral Close Grip

Double DB Standing Bent Over Row

Barbell Skull Crushers

Cooldown/Mobility

Cooldown/Mobility (Checkmark)

1 min Seal Pose

1 min Tricep Smash (each)

1 min Foam roll glutes and IT band (each side)

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