Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

1:00 Machine

-into-

3 sets:

20 Plate Hops

5 Up Downs

10 Suitcase Deadlifts (each)

2. Workout Prep

3 sets:

10 Double Unders

2 Burpee Deadlifts

-rest 30 seconds between sets-

Workout (4 Rounds for time)

“Sally”

Freedom (RX’d)

4 sets:

75 Double Unders

15 Burpee Deadlift (2×50/35)

75 Double Unders

-rest 1:1 between sets-

(KG conv: DB 22.5/15)

Independence

4 sets:

60 Double Unders

15 Burpee Deadlift (2×35/25)

60 Double Unders

-rest 1:1 between sets-

(KG conv: DB 15/10)

Liberty

4 sets:

50 Single Unders

15 Up Downs

50 Single Unders

-rest 1:1 between sets-

Target time each set: 2:45-3:30

Time cap each set: 4 minutes

Accessory (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 Body Row on Racked Barbell @ moderate weight – maintain quality

12 Single Arm Lat Pulldown @ moderate weight – maintain quality

10 Standing Tricep DB French Press @ moderate weight – maintain quality

-Rest 3 min b/t rounds-
Body Row on Racked Barbell

Single Arm Lat Pulldown

Lying DB Pullover on Bench

Standing Tricep DB French Press

Cooldown/Mobility (Checkmark)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back

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