Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry Warmup or Banded 7s

-into-

10 min AMRAP

30-sec row (easy)

30-sec row (mod)

30-sec row (hard)

10-sec handstand hold

5 Single Arm DB Press (each side)

5 Negative Bench Press (Empty Bar)(3 sec down)

2. Workout Prep

With Partner

3 sets

5/4 Calorie Ski (each)

2 Strict Handstand Push Ups (each)

3 Bench Press (each/build in weight)

Workout (Time)

Poke Bowls

Freedom (RX’d)

Teams of 2

50-40-30-20-10

Calorie Ski (Or Row)

Strict Handstand Push Ups

Bench Press (135/95)

(KG Conv: 61/43)

Individual Option:

25-20-15-10-5

Calorie Ski (Or Row)

Strict Handstand Push Ups

Bench Press (135/95)

(KG Conv: 61/43)

Independence

Teams of 2

50-40-30-20-10

Calorie Ski (Or Row)

Handstand Push Ups

Bench Press (95/65)

(KG Conv: 43/29)

Liberty

Teams of 2

30-25-20-15-10

Calorie Row

Dumbbell Push Press (light)

Dumbbell Bench Press (light)

Target time: 18-20 minutes

Time cap: 25 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

12 Bent Over Barbell Row – Underhand Grip @ moderate weight – maintain quality

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

10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality

-Rest 3 min b/t round-

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