Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup

-into-

Crossover Symmetry Or Banded 7’s Warmup

-into-

6 min AMRAP

3-5 Bench Press (empty bar – build across)

3-5 Deadlift (empty bar – build across)

2. Workout Prep

1 set:

3 Bench press (at workout weight)

3 Deadlifts (at workout weight)

Workout

Metcon (Time)

“I’m the King of the World”

Freedom (RX’d)

For Time:

10-9-8-7-6-5-4-3-2-1

Bench Press (155/105)

1-2-3-4-5-6-7-8-9-10

Deadlift (225/155)

(KG conv: BP 70/48, DL 102/70)

Independence

For Time:

10-9-8-7-6-5-4-3-2-1

Bench Press (135/95)

1-2-3-4-5-6-7-8-9-10

Deadlift (205/135)

(KG conv: BP 61/43, DL 93/61)

Liberty

For Time:

10-9-8-7-6-5-4-3-2-1

Dumbbell Bench Press (light)

1-2-3-4-5-6-7-8-9-10

Dumbbell Deadlift (light-moderate)

Target time: 10-12 minutes

Time cap: 15 minutes

Accessory

Metcon (4 Rounds for time)

Mayhem Mini-Pump – Upper Body Posterior

4 Rounds

10 Strict Pullups @ use band to maintain quality if needed

12 Lat Pulldowns @ moderate weight – maintain quality

12 Bent Over Barbell Row @ moderate weight – maintain quality

10 Double DB Skull Crushers @ moderate weight – maintain quality

-Rest 3 min b/t round-

Cooldown/Mobility

Metcon (Checkmark)

1 min Seal Pose

1 min Tricep Smash (each)

1 min Foam roll glutes and IT band (each side)