Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 60-second Air Bike (30 easy, 20 mod, 10 fast) 10-second Handstand Hold 3 Inch Worms 10 Deadbugs 2. Workout Prep 2 sets: 5/4...

Open Gym Strength and Conditioning – Bodybuilding () Bodybuilding RPE Scale RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range. RPE 4-5 || This is a weight that provides a moderate amount...

Open Gym Strength and Conditioning – Teens Warm-up Hip Halo Warm Up -into- 2 sets 10 PVC Pass Throughs 5 PVC OVHS -into- 6 min AMRAP 2x50ft Shuttle run 10 Ring Rows 3 Snatch Push press +3 Overhead Squat (empty bar) Snatch Push Press + OHD...

Open Gym Strength and Conditioning – CrossFit Workout Option 1 Workout 1 (Distance) NSYNC Freedom (RX’d) 20 sets 30-seconds Max Distance Row 30-second Rest Independence No Change to Workout Liberty No Change to Workout Target...

Open Gym Strength and Conditioning – Bodybuilding () Bodybuilding RPE Scale RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range. RPE 4-5 || This is a weight that provides a moderate amount...

Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game Skill Ball Toss -Practice throwing and catching Metcon (Time) 21-15-9 Back Squat Burpees over the Bar **200m Run after each set** -Weight should be something that all...