Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

8 min amrap:

:15 sec Bike (Arms)

:15 sec Bike (Legs)

:15 sec Bike (Both)

5 Barbell Good Mornings

5 Hang Muscle Cleans

5 V-ups

2. Workout Prep

2 sets:

5/4 Calorie Bike

2 Hang Power Cleans (work up in weight)

Workout

Metcon (2 Rounds for time)

“Galadriel”

Freedom (RX’d)

16/14-12/10-8/6

Calorie Bike

Hang Power Cleans (115/80)

-Rest 1:1-

16/14-12/10-8/6

Calorie Bike

15-9-3

Hang Power Cleans (155/105)

Independence

14/10-10/8-8/4

Calorie Bike

Hang Power Cleans (95/65)

Rest 1:1

14/10-10/8-8/4

Calorie Bike

15-9-3

Hang Power Cleans (135/95)

Liberty

15-10-5

Calorie Bike Erg

Dumbbell Hang Power Cleans (light)

Rest 1:1

15-10-5

Calorie Bike Erg

15-9-3

Dumbbell Hang Power Cleans (moderate)

Target time each set: 4:30-5:30

Time cap each set: 7 minutes

Accessory

Front Racked Barbell Box Step-Ups

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: With a bar in the front rack position and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.
3 sets of 14 Barbell Front Rack Step Ups (7/7)

* This is for quality, not for load! Lightfoot touch on the way down.

Cooldown/Mobility

Cooldown/Mobility (Checkmark)

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

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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