Open Gym Strength and Conditioning – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate* Hinshaw Warm Up (10-12 minutes)

-into-

1 min Run Test – for distance (moderate pace) -into-

3 sets:

30-second Bike

3 Shoulder to Overhead (build across/stay light)

2. Workout Prep 2 sets:

50m Shuttle Run 1 Shoulder to Overhead (build up in weight)

Workout

Metcon (AMRAP – Reps)

“Shuttle to Overhead”

Freedom (RX’d):

From 0:00-2:00 (2 minutes)

Run 200m

Max shoulder to overhead (185/125)

-Rest 1 min-

From 3:00-6:00 (3 minutes)

Run 400m

Max shoulder to overhead (185/125)

-Rest 2 mins-

From 8:00-12:00 (4 minutes)

Run 600m

Max shoulder to overhead (185/125)

* KG BB (83/56)

Independence:

From 0:00-2:00 (2 minutes)

Run 200 m

Max shoulder to overhead (155/105)

Rest 1 min

From 3:00-6:00 (3 minutes)

Run 400 m

Max shoulder to overhead (155/105)

Rest 2 mins

From 8:00-12:00 (4 minutes)

Run 600 m

Max shoulder to overhead (155/105)

(KG BB: 70/48)

Liberty:

From 0:00-2:00 (2 minutes)

400m Bike Erg (or 200M Row)

Max Dumbbell Push Press (light)

Rest 1 min

From 3:00-6:00 (3 minutes)

800m Bike Erg (or 400M Row)

Max Dumbbell Push Press (light)

Rest 2 mins

From 8:00-12:00 (4 minutes)

1200m Bike Erg (or 600M Row)

Max Dumbbell Push Press (light)

Target number of reps each set: 8 + reps

Minimum number of reps before scaling:  5 reps

Accessory

Pull-ups (5 sets of 6-10 Strict Pull-ups)

Cooldown

Metcon (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Calf smash with foam roller (each side)
[Calf Smash](https://www.youtube.com/watch?v=dDWchJ-Td9M)

[Tricep Smash](https://www.youtube.com/watch?v=oZJsdNh6z18)

[Banded overhead distraction](https://www.youtube.com/watch?v=OmMyWCwQCbw)

Accessory

()