Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup

-into-

3 sets:

30 sec single/double unders

5 Double Dumbbell Deadlift (between feet)

5 Double Dumbbell Hang Snatches

5 Double Dumbbell Squats

2. Workout Prep

2 sets:

10 Double Unders

2 Hang Dumbbell Snatches (build in weight)

2 Devils Press (build in weight)

2 Dumbbell Squat Clean (build in weight)

Workout

Metcon (Time)

“Titanic”

Freedom (RX’d)

5 Rounds

50 Double Unders

6 Double Dumbbell Hang Snatches (50s/35s)

5 Devil’s Press (50s/35s)

4 Double Dumbbell Squat Clean (50s/35s)

(KG conv: DB 22.5/15)

Independence

5 Rounds

35 Double Unders

6 Double Dumbbell Hang Snatches (35s/25s)

5 Devil’s Press (35s/25s)

4 Double Dumbbell Squat Clean (35s/25s)

(KG conv: DB 15/10)

Liberty

5 Rounds

50 SingleUnders

10 Hang Dumbbell Cleans

8 Dumbbell Front Squats

6 Burpees

Target time: 14-16 minutes

Time cap: 20 minutes

Accessory/Core

Metcon (Checkmark)

5 sets of 10 GHD’s (Or 10 V-Ups)

-rest 1:00 between sets-

Cooldown/Mobility

Metcon (Checkmark)

1 min Barbell Quad Smash (each)

1 min Lacrosse Ball Smash

1 min trap smash with Barbell (each side)

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