Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup

-into-

6 min AMRAP

30 sec Assault Bike

5 Front Squats (Empty Bar – Build Across)

5 Up downs

6 Lateral Bar Hops

2. Workout Prep

3 sets: (with partner)

5/4 Calorie Bike (each)

3 Front Squats (build in weight)

2 Synchro Bar facing Burpees

Workout (Time)

“Food Coma”

Freedom (RX’d)

Teams of 2

120/100 Calorie Echo

100 Front Squats (135/95)

50 Synchro Bar Facing Burpees

Individual Option:

50/40 Calorie Echo

50 Front Squats (135/95)

50 Bar Facing Burpees

Independence

Teams of 2

100/80 Calorie Echo

100 Front Squats (95/65)

40 Synchro Bar Facing Burpees

Liberty

Teams of 2

100/80 Calorie Bike Erg

100 Dumbbell Front Squats (light)

30 Synchro Up Downs

Target time: 21-23 minutes

Time cap: 30 minutes

Accessory (4 Rounds for time)

Mayhem Mini-Pump – Arms/Core

4 Rounds

10 Deficit Pushups

10 Ring Rows-Feet Elevated

15 Inverted Skull Crusher

15 Incline Dumbbell Hammer Curls

10 Overhead Plate Situps

10 Strict Hanging Leg Raise

15 Oblique twists with medball (each side)

7 Alligator Rolls (each side)

50yd KB Front Racked/Overhead Carry (right racked/left overhead)

50yd KB Front Racked/Overhead Carry (right overhead/left racked)

-Rest 2 min b/t round-
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.

Deficit Pushups

Inverted Skull Crusher

Incline Dumbbell Hammer Curl

Overhead Plate Situps

Alligator Rolls

Cooldown/Mobility (No Measure)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose

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