Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Ac

2. Workout Prep

Workout

Workout (AMRAP – Rounds and Reps)

Benefit WOD

Teams of 3

20:00 AMRAP

Partner A

14 Single DB Box Step Over

14 Single Arm Thrusters

Partner B&C

14 Synchro Lateral Burpees over Line

400m Run With Rope Together

DB 50/35

Box 24/20

Option 1: Gymnastics Skill Work

Double Unders: Week 5 Day 2 (AMRAP – Reps)

Double Unders: Week 5 Day 2

On a running 3 minute clock:

Max effort of double-unders

Advanced option: max effort of unbroken crossovers in 3 min (single + cross + single + cross…)

How to score crossovers: bit.ly/48CR1MB

Option 2: Mayhem Mini Pump

Mayhem Mini-Pump – Chest and Triceps (Checkmark)

4 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality

10 Alt. Incline DB Bench (each side) @ Moderate weight – maintain control and quality

12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality

10 Standing Tricep Extension w/ band @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Mobility

Mobility (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)

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