Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

3 sets:

5 Ring Rows

5 Toe Assist Ring Muscle Up Transition

5 Double Dumbbell Deadlifts

10 Walking Lunge Steps

2. Workout Prep

-With Partner-

3 sets

5/4 Calorie Air Bike (each-build in pace)

1 Muscle Up

10ft Farmer Carry Walking lunge (build weight)

Workout

“Adventure is out there!” (Time)

Freedom (RX’d)

Teams of 2

100/80 Calorie Air Bike

20 Ring Muscle Ups (Or 60 Chest to Bar)

300ft Farmers Carry Lunge (70s/50s)

(KG conv: 32.5/22.5 DBs)

Independence

Teams of 2

80/65 Calorie Echo Bike

15 Ring Muscle Ups (Or 45 Chest to Bar)

300ft Farmers Carry Lunge (50s/35s)

(KG conv: 22.5/15 DBs)

Liberty

Teams of 2

50/40 Calorie Echo Bike

40 Jumping Pull Ups

300ft Single Dumbbell Walking Lunge (light)

Target time: 11-13 minutes

Time cap: 16 minutes

Workout Option 2: Mayhem for Water (AMRAP – Rounds and Reps)

Teams of 2

15:00 AMRAP

800m Row (split)*

25 Synchro Burpees over Rower

* Partner holds 2 Dumbbells while partner rows (or 2 heavy jugs of water to bring special meaning to the workout).

RX: 70/50lb DBs

Compete: 100/70lb DBs

Independence: 50/35lb DBs

Liberty: Light

(KG conv: 32.5/22.5 RX, 45/32.5 Compete, 22.5/15 Independence)

This is a special fundraising workout through Mayhem Mission and Neverthirst to help bring clean water to the unreached population in Ethiopia. For more information on how you can help, please visit classy.org/event/mayhem-for-water-2024/e584366

Strength/Accessory

Mayhem Mini-Pump – Glutes and Core (Checkmark)

4 rounds:

10 Weighted Hip Thrust @ moderate weight RPE 7

10 Deficit Sumo DB/KB Deadlift @ moderate weight RPE 7

10 GHD Hip Raise @ moderate weight RPE 7

30 Laying Heel Taps

20 Plank KB Pull Unders

:45 sec Face-Up Chinese Plank

*Rest 3 minutes b/t rounds