Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Band 7’s

-into-

6 min AMRAP

30-sec ski

5 alternating v-ups (each side)

20 step back lunges

2. Workout Prep

2 sets:

5/4 Calorie Ski

20ft Front Rack Lunges light weight

Workout

Metcon (5 Rounds for distance)

“Uncle Fester”

Freedom (RX’d)

5 sets:

1:30 AMRAP

15/12 Calorie Ski Erg (Or Calorie Row)

Max Distance Dumbbell Front Rack Lunge (50s/35s)

-rest 1:00 between sets-

Independence

5 sets:

1:30 AMRAP

12/10 Calorie Ski Erg (Or Calorie Row)

Max Distance Double DB Front Rack Lunge (35s/25s)

rest 1:00 between sets

Liberty

5 sets:

1:30 AMRAP

12/10 Calorie Row

Max Distance  Bodyweight Lunge

rest 1:00 between sets

Target Distance each set: 30+ meters

Minimum Distance before scaling: 20 meters

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 Deficit Pushups

10 Ring Row – Feet Elevated

15 Seated Tricep DB French Press

15 DB Spider Curls

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

10 KB Side Crunches (each side)

20 Plank KB Pull Unders

:45 sec Face-Up Chinese Plank

-Rest 2 min b/t round-
Deficit Pushups

Seated Tricep DB French Press

DB Spider Curls

Plank KB Pull Unders

Face-Up Chinese Plank

Cooldown/Mobility

Cooldown/Mobility (Checkmark)

1 min Seal Pose

1 min Tricep Smash (each)

1 min Foam roll glutes and IT band (each side)

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