Open Gym Strength and Conditioning – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

 3 sets:

1:00 Machine

5 Deadlifts (empty bar – build across sets)

5 Strict Press (empty bar – build across sets)

5 Front Squats (empty bar-build across sets)

2. Workout Prep With partner

2 sets:

3 Deadlifts (each/ build in weight)

3 Shoulder to Overhead (each/ build in weight)

3 Front Squats (each)

Workout

Metcon (Time)

“The Hammer”

Freedom (RX’d)

Teams of 2

2 rounds:

50 Deadlifts (225/155)

50 Shoulder to Overhead (135/95)

50 Front Squats (135/95))

Individual Option

5 rounds:

10 Deadlifts (225/155)

10 Shoulder to Overhead (135/95)

10 Front Squats (135/95)

Independence

Teams of 2

2 rounds:

50 Deadlifts (185/125)

50 Shoulder to Overhead (95/65)

50 Front Squats (95/65)

Liberty

Teams of 2

2 rounds:

50 Dumbbell Deadlifts (light)

50 Dumbbell Shoulder to Overhead (light)

50 Dumbbell Front Squats (light)

Target time: 14-16 minutes Time cap: 20 minutes

Gymnastics

Metcon (Checkmark)

Skill Progression: Ring Kip

10-12 min practice: Holding, Kipping, Kip + Kick on the Rings

Cooldown

Metcon (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)

[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)

Accessory

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