Open Gym Strength and Conditioning – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
1:00 Jump Rope
10 Alternating Dumbbell Clean + Push Press (light)
10 Alternating V-ups
2. Workout Prep
3 sets:
3 Clean and Jerks (empty bar – build across sets)
10 Double Unders
5 Abmat Sit Ups
Workout
Metcon (5 Rounds for reps)
“You can be my Wingman any time”
Freedom (RX’d)
5 sets:
3 min AMRAP:
10 Clean and Jerks (135/95)
50 Double Unders
Max Abmat Sit-ups in the remaining time
-1 minute rest between sets-
(KG Barbell 61/43)
Independence
5 sets:
3 min AMRAP:
10 Clean and Jerks (95/65)
35 Double Unders
Max Abmat Sit-ups in the remaining time
1-minute rest between sets
(KG Barbell: 43/29)
Liberty
5 sets:
3 min AMRAP:
10 Alternating Dumbbell Clean and Jerks (light-mod)
50 Single Unders
Max Abmat Sit-ups in the remaining time
1-minute rest between sets
Target number of reps each set: 25+ reps
Minimum number of reps before scaling: 15 reps
* See Coaches Notes for Limited Equipment, and Large Class Option
Accessory
Lying DB Pullover on Bench
*Rest 1:00-1:30 b/t sets
Focus: Lying on a bench, hold a dumbbell by the upper head in both hands. Keeping a slight bend in the arms, lower the dumbbell back towards the floor. Engagement should be felt in the lats/upper back. Only go back as far as control in the lift is still felt and start light to get a feel for the movement. Avoid overarching the back to facilitate a greater range of motion; core should remain engaged throughout. Suggested lying on the bench sideways so the upper back is the supported area by the bench (just ensure that bench is secured to prevent tipping over).
Lying DB Pullover on Bench
https://youtu.be/uPUu5rct8gE
Elevated Toe Double DB Romanian Deadlift
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Cooldown
Warm-up (No Measure)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Pec Smash](https://www.youtube.com/watch?v=AKFsShxQ3XM)
[Foam Roll Lats](https://www.youtube.com/watch?v=LuJcHe_EebA)
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