Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

2:00 Machine

-into-

1:00 Jump Rope

-into-

3 sets

10 Ring Rows

10 Alternating V-Ups

10 Air Squats

2. Workout Prep

3 sets:

:30 Echo (build in pace)

1 Rope Climb (1 pull)

Workout

Metcon (AMRAP – Rounds and Reps)

“Isildur”

Freedom (RX’d)

15:00 Amrap

24/19 Cal Echo Bike

2 Rope Climbs (15ft)

Independence

15:00 Amrap

24/19 Cal Echo Bike

2 Rope Climbs (12ft)

Liberty

15:00 Amrap

750m Bike Erg

3 Zombie Climbs

Target number of Rounds: 4.5-5 rounds

Minimum number of Rounds: 3.5 rounds

Accessory

Metcon (4 Rounds for time)

Mayhem Mini-Pump – Arms/Core

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 Tempo Pushups

10 Chin Ups

15 Standing KB Crush Grip French Press

15 Barbell Drag Curls

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

15 GHD’s

10 Strict Toes to Bar

15 Oblique twists with medball (each side)

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

-Rest 2 min b/t round-
Barbell Drag Curls

Cooldown/Mobility

Cooldown/Mobility (Checkmark)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose