Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Chest Flys -into- 6 min AMRAP 3 Shuttle Runs 3 Inch Worms 5/side Single DB Suitcase Deadlifts 5...

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 2 sets: 10 Banded Kicks Forward 10 Banded Kick Backwards 10 Banded Fire Hydrants -into- 8:00 AMRAP :30 Air Bike 5 Up downs over DB 5 Lunge Steps (each side) 3 Back Squats (empty –...

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 – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Roll And Reach 10 Iron Cross 10 Scorpions 10 Dynamic Squat Stretches -into- 3 sets :30 sec Row 4 Box Jumps :30 Jump Rope 5...

Open Gym Strength and Conditioning – Teens Warm-up 2 sets: 10 Roll And Reach 10 Iron Cross 10 Scorpions 10 Dynamic Squat Stretches -into- 3 sets :30 sec Row 4 Box Jumps :30 Jump Rope 5 Deadlifts (empty bar – build across sets)...