Open Gym Strength and Conditioning – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

8 min Amrap:

:30 sec Row

5 Box Step Ups (each side)

5 Abmat Sit Ups

2 Power Snatches

2. Workout Prep

2 sets:

4 Synchro Wall Ball Sit Ups

2 Synchro Box Jumps

1 Power Snatch

Workout

Metcon (5 Rounds for reps)

“Dachshund”

Freedom (RX’d)

Teams of 2

5 sets:

3:00 Amrap

15 Synchro Wall Ball Sit Ups (20/14)

12 Synchro Box Jumps (24/20)

Max Power Snatch (155/105)

-rest 3:00 between sets-

Target number of reps each set: 15-20 total reps

Minimum number of reps before scaling: 10 reps

Metcon (5 Rounds for reps)

“Dachshund”

Independence

5 sets:

3:00 Amrap

12 Synchro Wall Balls Sit Up (14/10)

10 Synchro Box Jumps (20/16)

Max Power Snatch (135/95)

rest 3:00 between sets

Target number of reps each set: 15-20 total reps

Minimum number of reps before scaling: 10 reps

Metcon (5 Rounds for reps)

“Dachshund”

Liberty

5 sets:

3:00 Amrap

15 Synchro Sit Ups

12 Synchro Box Step Ups (20/16)

Max Dumbbell Power Clean (moderate)

rest 3:00 between sets

Target number of reps each set: 15-20 total reps

Minimum number of reps before scaling: 10 reps

Cooldown

Metcon (No Measure)

1 min Foam roll lats (each)

1 min Foam roll calves (each)

1 min trap smash with Barbell (each side)
[Foam roll lats](https://www.youtube.com/watch?v=LuJcHe_EebA)

[Foam roll calves](https://youtu.be/nZZe9ai7Vvw)

[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)

Accessory

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