Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hinshaw Warm up (10-15 minutes)

2. Workout Prep

3 sets (each)

100m Run (Build up to workout pace)

-rest 20 seconds between sets-

Workout

Metcon (8 Rounds for time)

“You Really Are”

Freedom (RX’d)

Teams of 2

8 Rounds (each/1:1)

60 yard Shuttle Sprint (5-10-15yd)

3 Power Cleans (185/125)

Independence

Teams of 2

8 Rounds (each/1:1)

60 yard Shuttle Sprint (5-10-15yd)

3 Power Cleans (155/105)

Liberty

Teams of 2

8 Rounds (each/1:1)

50 yard Shuttle Sprint (25/25yd)

6 Dumbbell Power Cleans (moderate)

Target time each set: 50-70 seconds

Time cap each set: 90 seconds

Cooldown/Mobility

Metcon (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Foam Roll Lats (each side)

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