Open Gym Strength and Conditioning – CrossFit

Warm Up

Warm-up (No Measure)

Estimated Total Session Time:

1 Hour (Everything Included)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry Warmup

-into-

3 sets:

1 Zombie Rope Climb

5 Pike Push-ups

5 Single Arm Dumbbell Power Cleans (each)

2. Workout Prep

2 sets:

1 Rope climb (1 pull)

2 Strict Handstand Push-ups

3 Dumbbell Power Cleans

Workout

Metcon (3 Rounds for time)

“More Than A Memory”

Independence

3 sets:

2 Rounds

2 Rope Climbs (12ft)

6 Handstand Push Ups (or 12 Push-Ups)

12 Dumbbell Power Cleans (2×35/25)

-rest 1:1 between sets-

Target time each set: 3:15-3:45

Time cap each set: 5 minutes

Metcon (3 Rounds for time)

“More Than A Memory”

Freedom (RX’d)

3 sets:

2 Rounds

2 Rope Climbs (15ft)

6 Strict Handstand Push Up (Or 12 Push-ups)

12 Dumbbell Power Cleans (2×50/35)

-rest 1:1 between sets-

Target time each set: 3:15-3:45

Time cap each set: 5 minutes

Accessory

Metcon (4 Rounds for time)

Mayhem Mini-Pump – Lower Body Push/Pull

Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.

4 Rounds

10 Barbell Front Squat: 1 and a Half Reps @ moderate weight

10 DB Lunge Walkthroughs (each side) @ moderate weight

10 GHD Nordic (Hamstring) Curl) @ moderate weight

15 Seated Dumbbell Calf Raise @ moderate weight

-Rest 3 min b/t round-

Cooldown

Warm-up (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Pec Smash](https://www.youtube.com/watch?v=AKFsShxQ3XM)

[Foam Roll Lats](https://www.youtube.com/watch?v=LuJcHe_EebA)