Open Gym Strength and Conditioning – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

10:00 AMRAP

1:00 easy row

5 Front Squats (empty bar)

5 Shoulder to Overhead (empty bar)

10-sec Handstand Hold

2. Workout Prep

1 set

8/6 Calorie Row (workout pace)

3 Strict Hand Stand Push Ups

3 Front Squats

3 Push Press

Workout

Metcon (3 Rounds for time)

“Pug”

Freedom (RX’d)

21-15-9

Calorie Row

Strict Handstand Push Ups

-Rest 1:1-

21-15-9

Calorie Row

Front Squats (95/65)

-Rest 1:1-

21-15-9

Calorie Row

Push Press (95/65)

Target time each set: 6-8 minutes

Time cap each set: 10 minutes

Metcon (3 Rounds for time)

“Pug”

Independence

21-15-9

Calorie Row

Handstand Push Ups

Rest 1:1

21-15-9

Calorie Row

Front Squats (75/55)

Rest 1:1

21-15-9

Calorie Row

Push Press (75/55)

Target time each set: 6-8 minutes

Time cap each set: 10 minutes

Metcon (3 Rounds for time)

“Pug”

Liberty

15-12-9

Calorie Row

Push Ups

Rest 1:1

15-12-9

Calorie Row

Goblet Squat (light)

Rest 1:1

15-12-9

Calorie Row

Dumbbell Push Press (light)

Target time each set: 6-8 minutes

Time cap each set: 10 minutes

Accessory

Metcon (4 Rounds for time)

Mayhem Mini-Pump – Arms/Core

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 Diamond Pushups

10 Chin ups

15 Double DB Skull Crushers

15 Seated Alternating DB Hammer Curl

15 GHD to Parallel w/plate

15 V-ups

10 KB side Bends (each side)

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

-Rest 2 min b/t round-
[Diamond Pushups](https://www.youtube.com/watch?v=iKPYFK9QYps)

[Kettlebell Side Bend](https://www.youtube.com/watch?v=mBGEXX1PUGE)

Cooldown

Metcon (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Trap Smash](https://www.youtube.com/watch?v=oZJsdNh6z18)

Accessory

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