Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Ski (or Row) 1:00 Bike 5 Roll and Reach 2. Workout Prep Set up equipment, hit a few seconds on each, and let’s get to work...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Ski (or Row) 1:00 Bike 5 Roll and Reach 2. Workout Prep Set up equipment, hit a few seconds on each, and let’s get to work...

Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 5 Mins 3 Inch Worm 6 Squats 9 Sampson Stretches Metcon (Distance) 10 Min Time Trail Max distance on Machine of your choice Skill 5 Rounds 10 Push-Ups 5 Curls R/L 10 Dips 5 Kick...

Open Gym Strength and Conditioning – Teens Warm-up 10:00 AMRAP 1:00 Machine 10 Cossack Squats 4 Inchworms 6 Step Back lunges 8 Single Arm Dumbbell Bench (each) Metcon (2 Rounds for time) 3 Rounds 100ft Single Dumbbell Walking Lunge (25/15)...

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...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 1:00 Machine 10 Cossack Squats 4 Inchworms 6 Step Back Lunges 8 Single Arm Dumbbell Bench (each) 2. Workout Prep 2 sets: 10ft...