Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

10:00 AMRAP

30-second Ski

5 GHDs to parallel or Abmat Sit Ups

30-second Shuttle Run

4 Box Step Ups (24/20)

2. Workout Prep

With partner:

20 second Ski (each)

5 GHDs or Abmat Sit Ups (each)

20-second Bike Erg (each) or 2x50ft Shuttle Run (each)

1 Rope Climb (each) or 3 Strict Pull Ups (each)

Workout

Corn Maze (2 Rounds for reps)

Freedom (RX’d)

Teams of 2

12:00 AMRAP

2000/1600m Ski (or Row) – shared between partners

Max GHDs (or V-Ups) – one athlete works at a time

-3 min rest-

12:00 AMRAP

4000/3200m Bike Erg (or 100x50ft Shuttle Runs) – shared between partners

Max Rope Climbs (Or Strict Pull Ups) – one athlete works at a time

Note: you can switch the 100 shuttle runs to a 1600m Run shared between partners, such as 4 sets each of 200m.

Independence

Teams of 2

12 min AMRAP

2000/1600m Ski (or Row) – shared between partners

Max GHDs + 6in Riser (or abmat sit-ups)

-3 min rest-

12 min AMRAP

4000/3200m Bike Erg (or 100 Shuttle Runs) – shared between partners

Max Rope Climbs (Or Strict Pull Ups)) – one athlete works at a time

Liberty

Teams of 2

10 min AMRAP

1500/1200m Row

Max Sit ups

-3 min rest-

10 min AMRAP

3000/2600m Bike Erg (or 75 Shuttle Runs) – shared between partners

Max Zombie Rope Climb (Or Banded Strict Pull Ups)

Target number of reps each set:

Workout 1: 75+ reps

Workout 2: 40+ reps

Minimum number of reps before scaling:

Workout 1: 50+ reps

Workout 2: 20 reps

Alternative Workout: “Finding the Light” (Time)

Mayhem Affiliate “Finding the Light” Option 1

Teams of 2

3 Rounds:

40 Dumbbell Thrusters (50s/35s)

40 Double-Unders

40 Burpee Box Step-Ups (24/20)

40 Pull-Ups

** One partner works at a time, share the reps equally. The “working” partner has their eyes shut or wears a blindfold and the “resting” partner has their eyes open and works as a guide to help their partner.

(KG conv: 22.5/15 DBs)

OR

Mayhem Affiliate “Finding the Light” Option 2

As a finisher workout at the end of class , done in two heats:

One round for time

20 Dumbbell Thrusters (50s/35s)

20 Double-Unders

20 Burpees

20 Pull-Ups

** Each athlete has a guide from the resting heat. The athlete has their eyes shut or wears a blindfold and the guide helps them through the workout.

(KG conv: 22.5/15 DBs)

“We can all make a difference. With one workout, we can all be a guiding light.”

Independence

Teams of 2

3 Rounds:

30 Dumbbell Thrusters (35s/25s)

30 Double-Unders

30 Burpee Box Step-Ups (24/20)

30 Pull-Ups

(KG conv: 15/10 DBs)

Liberty

Teams of 2

3 Rounds:

30 Dumbbell Thrusters (light)

30 Single-Unders

30 Up-down Step-Ups (24/20)

30 Ring Rows

Target time: sub 24 minutes

Time cap: 30 minutes
We are holding this workout in honor of Blindness Awareness Month. “Finding the Light” is a workout created by Kym Dekeyrel, 2021 CrossFit Games Champion in the Women’s Vision Division. The workout is meant to be completed with your eyes closed to give an idea of what it’s like to workout without vision.

If you would like to donate toward’s this amazing cause, please visit give.fightingblindness.org/FindingTheLight2024

Strength/Accessory

Mayhem Mini-Pump –Glutes and Shoulders (Checkmark)

4 Rounds

10 Incline Dumbbell Press @ Moderate weight – maintain control and quality RPE 7

-rest 30 seconds-

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7

-rest 30 seconds-

10 GHD Hip Raise @ moderate weight – maintain quality RPE 7

-rest 30 seconds-

10 Bent Over Lateral Raises @ moderate weight – maintain quality RPE 7

* Rest 2 minutes between rounds

* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Dumbbell Incline Strict Press

Weighted Hip Thrusts

GHD Hip Raise/Extension

Bent Over Lateral Raises