Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3 sets:

30-second Assault bike

5 Kettlebell Swings to Eye Level (focus on hip extension)

5 Hand Release Pushups

2. Workout Prep

1 set:

5/4 Calorie Bike

5 Kettlebell Swings

3 Push Ups

Workout (AMRAP – Rounds and Reps)

“Focus. Speed. I am speed”

Freedom (RX’d)

15:00 Amrap

12/10 Calorie Assault Bike (Or 10/8 Calorie Echo)

5-10-15-20-25. . .

Kettlebell Swings (53/35)

Push Ups

(KG conv: KB 24/16)

Independence

15:00 Amrap

10/8 Calorie Assault Bike (Or 9/7 Calorie Echo)

5-10-15-20-25. . .

Kettlebell Swings (35/25)

Push Ups

(KG conv: KB 16/11)

Liberty

15:00 Amrap

12/10 Calorie Bike Erg

5-10-15-20-25. . .

Russian Kettlebell Swings (light)

Bar Push Ups

Target number of Rounds: 5 rounds (Round of 25 kettlebell swings)

Minimum Round before scaling: 4 (round of 20 kettlebell swings)

Accessory

Front Racked Barbell Box Step-Ups (3 sets:
14 Barbell Front Rack Step Ups (7/7))

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

Cooldown/Mobility (Checkmark)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose

()