Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Good Mornings -into- 7:00 AMRAP: 10 Deadbugs 3 Inch Worms 5 Pike Shoulder Taps 10 Single Leg...

Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Push/Pull) (Checkmark) INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY...

Open Gym Strength and Conditioning – Teens Warm-up 2 sets: 10 Banded Pull Aparts 10 Banded Good Mornings -into- 7:00 AMRAP: 10 Deadbugs 3 Inch Worms 5 Pike Shoulder Taps 10 Single Leg Dumbbell RDL’s (each) 3 Deadlifts (empty bar) Deficit...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Good Mornings -into- 7:00 AMRAP: 10 Deadbugs 3 Inch Worms 5 Pike Shoulder Taps 10 Single Leg...

Open Gym Strength and Conditioning – CrossFit Workout Option 1 Baguette (AMRAP – Rounds and Reps) Freedom (RX’d) AMRAP 25:00 20 Lateral Box Step Ups (20) 15 Ring Rows 20 Alternating V-Ups 15/12 Calorie Air Bike Independence...

Open Gym Strength and Conditioning – Bodybuilding () Bodybuilding RPE Scale RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range. RPE 4-5 || This is a weight that provides a moderate amount...