Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

10:00 AMRAP

30 seconds Jump Rope

5 Up Downs

5 Suitcase Dumbbell Deadlifts (each)

10 Birddogs

2. Workout Prep

2 sets: (each)

10 Double Unders

2 Burpee Deadlifts (build in weight)

Workout

Steal the Moon (Time)

Freedom (RX’d)

Teams of 2

4 sets (each/1:1)

50 Double Unders

9 Burpee Dumbbell Deadlift (50s/35s)

35 Double Unders

7 Burpee Dumbbell Deadlift (50s/35s)

20 Double Unders

5 Burpee Dumbbell Deadlift (50s/35s)

(KG conv: 22.5/15 DBs)

Independence

Teams of 2

4 sets (each/1:1)

40 Double Unders

9 Burpee Dumbbell Deadlift (35s/25s)

30 Double Unders

7 Burpee Dumbbell Deadlift (35s/25s)

20 Double Unders

5 Burpee Dumbbell Deadlift (35s/25s)

(KG conv: 15/10 DBs)

Liberty

Teams of 2

4 sets (each/1:1)

50 Singles Unders

12 Dumbbell Deadlift (light)

35 Single Unders

9 Dumbbell Deadlift (light)

20 Single Unders

6 Dumbbell Deadlift (light)

Target time for each set: 2:45-3:30

Time cap each set: 4 minutes

Overall time cap: 32 minutes

Option 2 Warm-up (Mustard Seed) (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine

-into-

10:00 AMRAP

5 Roll and Reach

10 Deadbugs

5 Clean Deadlifts (empty bar)

4 Hang Power Cleans (empty bar)

3 Push Press (empty bar)

2 Clean and Jerks (empty bar)

2. Workout Prep

3-4 sets

15-second Air Bike (build in pace)

2 Clean and Jerks (build in weight)

Option 2 Workout: Mayhem for Mustard Seed (AMRAP – Reps)

Part 1 (RX and Scaled)

Teams of 2

6:00 AMRAP

Max Clean and Jerks

Score is total weight lifted (# reps multiplied by weight of bar)

*Teams can choose between 95/65, 135/95, 185/125, or 225/135. Teams should share one bar and the weight cannot be changed once you begin. (KG: 43/29, 61/43, 83/56, 102/61)

-Rest until the 12:00 mark-

Part 2 (RX):

16:00 AMRAP

Max Calorie Air Bike in 6:00

-into-

4 Rounds:

10 Synchro Lateral Burpees Over Bar

16 Front Squats (135/95 (split)) (61/43 kg)

-into-

Max Calorie Air Bike in the remaining time

Score is total clean and jerk score (weight x reps). Comment with bike calories (bike 1 and bike 2)

Part 2 (Scaled):

AMRAP 16

Max Cal Air Bike in 6:00

-into-

4 rounds:

10 Synchro Lateral Burpees Over Bar

16 Front Squats @ 95/65 (split) (43/29 kg)

-into-

Max Cal Air Bike in the remaining time

Liberty athletes can modify to goblet squats and up-downs as needed.

Strength/Accessory

Mayhem Mini-Pump – Arms and Core (Checkmark)

4 rounds:

10 Standing Banded Pallof Press (each side)

-rest 30 seconds-

:45 sec Face-Up Chinese Plank

-rest 30 seconds-

30 yd KB Front Racked/ Overhead Carry (left)

30 yd KB Front Racked/ Overhead Carry (right)

* 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.
Standing Banded Pallof Press

Face Up Chinese Plank

KB Front Racked/ Overhead Carry