Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing 10:00 AMRAP

45 second Machine

10 Banded Pass Throughs

10 Alternating V-Ups

5 Hang Muscle Snatch (empty bar)

5 Snatch Push Press (empty bar)

3 Hang Power Snatch (empty bar)

2. Strength

Every 2:00 (5 sets):

5 Hang Power Snatch (build-in weight)

3. Workout Prep

3 sets:

3 Deadlifts (build in weight)

2 Strict Handstand Push Ups

Strength/Accessory

Hang Power Snatch

Every 2:00 (5 sets):

5 Hang Power Snatch (build-in weight)

Workout

“Diane Bailey” (Time)

Freedom (RX’d)

21-15-9

Deadlift (275/185)

Strict Handstand Push Ups

(KG conv: 125/85)

This is an official Mayhem Benchmark workout, so get after it!

Independence

“Diane”

21-15-9

Deadlift (225/155)

Handstand Push Ups

(KG conv: 102.5/70)

Liberty

21-15-9

Dumbbell Deadlift (light)

Push Ups

Target time: 6-8:00

Time cap: 10:00

Cooldown/Mobility

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2x 15 Side Lying Rotations (each side)

2x 10 Seated External Rotations (each side)

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Side Lying Rotations

Seated External Rotations