Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine

-into-

Every minute (7:00)

8 Dual DB Deadlifts

4 Box Step Ups

5/4 Calorie Row

2. Workout Prep

2 sets: (with partner/ build in weight)

100′ Farmers Carry (each)

4 Synchro Box Step Ups

5/4 Calorie Row

10 stand back Lunges

Workout (AMRAP – Rounds and Reps)

Big Booty Bloop

Freedom (RX’d)

Teams of 2

AMRAP 30 Minutes

300’ Dumbbell Farmer Carry 70s/50s

50/40 Calorie Row

300’ Synchro Lunge Walk

Individual Option:

AMRAP 30 Minutes

150’ Dumbbell Farmer Carry 70s/50s

30/24 Calorie Row

150’ Walking Lunge

Independence

Teams of 2

AMRAP 30 Minutes

300’ Sandbag Carry (70/50) (Or Dumbbell Farmer Carry 50s/35s)

40/32 Calorie Row

300’ Synchro Lunge Walk

Liberty

Teams of 2

AMRAP 30 Minutes

200’ Dumbbell Farmer Carry (light)

30/24 Calorie Row

20’ Synchro Box Step Ups (20)

Target number of Rounds: 4+ Rounds

Minimum number of Rounds before scaling: 3 rounds

Accessory (4 Rounds for time)

Mayhem Mini-Pump – Shoulder/Glutes

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 Strict Press @ moderate weight

10 Double DB Z-Press @ moderate weight

10 DB Snow Angel Raise @ moderate weight

10 GHD Hip Raise @ maintain quality

10 Deficit Sumo DB/KB Deadlift @ moderate weight

-Rest 3 min b/t round-

Coodown/Mobility (No Measure)

1:00 Barbell Grip Smash (each side)

1:00 Seal Pose (each side)

1:00 Lacrosse Ball Smash (each side)

()