Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s + Hip Halo

-into-

3 sets:

30-second Jump Rope

10 yard Walking Lunge + Torso Twist

10 Hang Alternating Dumbbell Snatch (light)

3 Low-Bar Muscle Up Transitions

2. Workout Prep

During this time, set up everything you will need while doing a few reps of each movement. Practice transitions and discuss strategies with your partner for the long amrap.

Workout

“Big Brad” (AMRAP – Rounds and Reps)

Freedom (RX’d)

Teams of 2

30:00 AMRAP

150 Double Unders (Split)

100ft Walking Lunge (Together)

50 Alt Dumbbell Snatches (50/35) (Split)

25 Bar Muscle Ups (Or Burpee Pull Ups) (Split)

(KG conv: 22.5/15 DB)

Today’s workout is in honor of Brad Robinson, owner of the Mayhem Affiliate gym, CrossFit Zoo. Brad passed away on January 21st after a month and a half long battle with cancer. He wrote this workout before he passed and it contains all of his favorite movements. Please join us in honoring Brad through this workout and by sending prayers to Brad’s wife Nikki, his son Gage, his family, and the entire CrossFit Zoo community.

Brad was the sole provider of his family. If you want to help, there is a GoFundMe for the Robinsons here: gofund.me/ef295f74

or you can purchase a shirt from Voodoo Barbell here: barbellvoodoo.com/friends-of-voodoo/fundraisers

Independence

Teams of 2

30:00 AMRAP

150 Double Unders (Split)

100ft Walking Lunge (Together)

50 Alt Dumbbell Snatches (35/25) (Split)

15 Bar Muscle Ups (Or Burpee Pull Ups) (Split)

(KG conv: 15/10 DB)

Liberty

Teams of 2

30:00 AMRAP

150 Single Unders (Split)

100ft Walking Lunge (Split)

50 Alt Dumbbell Snatches (light) (Split)

25 Jumping Pull Ups (Split)

*No target/minimum today. Let’s bring the Mayhem Affiliate family together to work hard and pay tribute to a wonderful man.

Core

Core (Checkmark)

4 sets:

15 Strict Hanging Leg Raises

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

10 V-ups + Alt. V-Ups (R + L + Both=1)

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

Rest 2:00 b/t sets

Gymnastics

Gymnastics: Chest to Bar Prep (Day 2) (Time)

WARM UP

2 Rounds:

15 Kip Swings

5 Strict Pull Ups [or Jumping Negative Pull Ups or Ring Rows]

WORKOUT

Advanced:

Complete 40 Chest To Bar for Time

*At the top of each minute do 20 Double Unders

Begin with the Double Unders

TIME CAP 7 minutes

Intermediate

Complete 30 Chest To Bar for Time

*At the top of each minute do 20 Double Unders (or 40 Single Unders)

Begin with the Double Unders

TIME CAP 7 minutes

Beginner:

Complete 30 Kipping Pull Ups or Ring Rows

*At the top of each minute do 20 Double Unders or 40 Single Unders

Begin with the Jump Rope

TIME CAP 7 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch

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