Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

10 Roll and Reach

5 Inch Worms

50 ft high knees

50 ft butt kicks

50 ft toy soldiers

50 ft lunges

2. Workout Prep

3 sets:

3 pushups

6 air squats

9 sit ups

50 meter run

“Lift up Erika” (AMRAP – Rounds and Reps)

AMRAP 20:

Teams of 2

10 Synchronized Push-Ups

20 Synchronized Air Squats

30 Synchronized Sit-Ups

200 Meter Run – Together
– All movements are **synchronized** – partners must move together!

– Both partners must complete the **200m run** together before moving to the next round.

– Score: Total rounds + reps completed.

Strength/Accessory

Mayhem Mini-Pump – Glutes and Core (Checkmark)

3 rounds:

10 Weighted Hip Thrust @ moderate weight RPE 7

-rest 30 seconds-

10 Band Pull Through @ moderate weight RPE 7

-rest 30 seconds-

15 Strict Abmat Situps (hands next to head or across chest)

-rest 30 seconds-

10 Back Racked Box Step-Ups (each side) @ moderate weight RPE 7

* Rest 2 minutes between rounds

* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Weighted Hip Thrusts

Back Racked Barbell Box Step Ups

Band Pull Through

Strict Sit Up