Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

2 sets:

1:00 Ski

1:00 Bike

1:00 Row

-INTO-

3 sets:

4 inchworms into box step up

:30 jump rope

8 single arm db thrusters (4 ea side)

8 scap retractions…6 kip swings…2 pull-ups

2. Workout Prep

2 sets:

4 db thrusters (wk weight)

15 double unders

2 burpee box step ups

4 pull-ups

Workout Option 1

Mayhem Affiliate “Finding the Light” (Time)

Mayhem Affiliate “Finding the Light” Option 1

Freedom

Teams of 2

3 Rounds:

40 Dumbbell Thrusters (50s/35s)

40 Double-Unders

40 Burpee Box Step-Ups (24/20)

40 Pull-Ups

** One partner works at a time, share the reps equally. The “working” partner has their eyes shut and the “resting” partner has their eyes open and works as a guide to help their partner.

(KG conv: 22.5/15 DBs)

Independence

Teams of 2

3 Rounds:

30 Dumbbell Thrusters (35s/25s)

30 Double-Unders

30 Burpee Box Step-Ups (24/20)

30 Pull-Ups

Liberty

Teams of 2

3 Rounds:

30 Dumbbell Thrusters (light)

30 Single-Unders

30 Up-down Step-Ups (24/20)

30 Ring Rows

Target time: sub 24 minutes

Time cap: 30 minutes

Mayhem Affiliate “Finding the Light” Option 2

As a finisher workout at the end of class , done in two heats:

One round for time

20 Dumbbell Thrusters (50s/35s)

20 Double-Unders

20 Burpees

20 Pull-Ups

** Each athlete has a guide from the resting heat. The athlete has their eyes shut and the guide helps them through the workout.

(KG conv: 22.5/15 DBs)

Target under 5 minutes, cap 8 minutes

“We can all make a difference. With one workout, we can all be a guiding light.”
We are holding this workout in honor of Blindness Awareness Month. “Finding the Light” is a workout created by Kym Dekeyrel, 2021 CrossFit Games Champion in the Women’s Vision Division. The workout is meant to be completed with your eyes closed to give an idea of what it’s like to workout without vision.

The hope is that this workout will help spread awareness for blinding diseases and those affected. Kim wants to encourage others to know that blindness does not define them and that they can do much more than they think possible.

If you would like to donate toward’s this amazing cause, please visit https://give.fightingblindness.org/fundraiser/4836753

Workout Option 2

Workout (Time)

“You go Glen Coco”

Freedom (RX’d)

Teams of 2

10 Rounds (each)

10 Dumbbell Bench Press (50s/35s) (Or Bench Press 135/95)

50ft Sled Push (3×45/2×45) (OR 20 Jumping Air Squats OR 50ft bodyweight lunge)

(complete 1:1)

(KG conv: 22.5/15 DBs, 61/43 Barbell, 60/40 Sled)

Independence

Teams of 2

10 Rounds (each)

10 Dumbbell Bench Press (40s/25s) (Or Bench Press 115/80)

50ft Sled Push (115/70) (OR 15 Jumping Air Squats OR 50ft bodyweight lunge)

(KG conv: 17.7/10 DBs, 52/36 Barbell, Sled 50/30)

Liberty

Teams of 2

10 Rounds (each)

10 Bar Push-ups

50ft Sled Push (1×45/1×25) (OR 15 Air Squats OR 25ft bodyweight lunge)

(KG conv: 20/10 Sled)

Target time: 14-16 minutes

Time cap: 20 minutes

Option 1: Gymnastics Skill Work

Double Unders: Week 2 Day 2 (AMRAP – Reps)

Double Unders: Week 2 Day 2

Accumulate 3 rounds of unbroken 50 Singles [5 max attempts]

*Rest as needed between sets

Then

Beginner: work on single-single-single-double attempts for 2 min

Intermediate/Advanced: 2 min to find one max set of unbroken double-unders

Score is reps achieved in part 2. Note if you did double-unders or single-doubles.

Option 2: Mayhem Mini Pump

Mayhem Mini-Pump – Back and Biceps (Checkmark)

4 Rounds

10 Strict Pullups @ moderate weight – maintain quality

10 Bent Over Barbell Row – Underhand Grip @ Moderate weight – maintain control and quality

10 Lat Pulldowns @ moderate weight – maintain quality

10 Incline Dumbbell Hammer Curls @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Mobility

Mobility (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

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