Open Gym Strength and Conditioning – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3 sets:

1 min row (easy pace)

30-sec single/double unders

5 deadbugs (each side)

10 Double Dumbbell Front Squats (light)

2. Workout Prep

2 sets: (with partner)

100m Row (each)

10 Double Unders (each)

5 Synchro Dumbbell Front Squats

Workout

Metcon (Time)

“Howdy Partner”

Partner Throwdown Friday

Independence:

1000/850m row (split)

75 double unders (each, at the same time)

50 Synchro Dumbbell Front Squats (35s/25s)

75 double unders (each, at the same time)

1000/850m row (split)

Individual Option:

500/450m row

100 double unders

50 Dumbbell Front Squats (35s/25s)

100 double unders

500/450m row

**Target Score**

Target time: 14-16 minutes

Time cap: 20 minutes

Metcon (Time)

“Howdy Partner”

Partner Throwdown Friday

Freedom (RX’d):

1000/850m row (split)

100 double unders (each, at the same time)

50 Synchro Dumbbell Front Squats (50s/35s)

100 double unders (each, at the same time)

1000/850m row (split)

Individual Option:

500/450m row

100 double unders

50 Dumbbell Front Squats (50s/35s)

100 double unders

500/450m row

**Target Score**

Target time: 14-16 minutes

Time cap: 20 minutes

Cooldown

Warm-up (No Measure)

1 min foam Roll Quads

1 min foot smash with Lacrosse ball (each side)

30-sec single leg down dog (each side – focus on calf stretch)
Foot Smash with Ball:

https://www.youtube.com/watch?v=636EQMF2tME

Single Leg Down Dog:

https://www.youtube.com/watch?v=zfqS2TUiqUA