Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warm-Up

-into-

6 min AMRAP

30 sec bike (mod pace)

3 Dumbbell Squats (light weight – build across)

3 Dumbbell Shoulder to Overhead (light weight – build across)

3 Dumbbell Thrusters (light weight – build across)

2. Workout Prep

2 sets:

5/4 Calorie Bike

2 Dumbbell Thrusters

*Build in pace on the bike*

Workout (8 Rounds for time)

“It’s Beginning to Look a Lot Like Christmas”

Freedom (RX’d)

Every 3:00 (8 sets)

12/10 Echo Bike

10 Dumbbell Thrusters (50s/35s)

Independence

Every 3:00 (8 sets)

10/8 Echo Bike

10 Dumbbell Thrusters (35s/25s)

Liberty

Every 3:00 (8 sets)

12/10 Calorie Bike Erg

5 Dumbbell Front Squats (light)

5 Dumbbell Push Press (light)

Target time: 60-75 seconds

Time cap each set: 90 seconds

Mobility (Checkmark)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)

Accessory: Strict Pull-ups (Checkmark)

Every min (10 mins):3-5 Strict Pull-Ups

(Optional: 1-second pause at the top with a 2-3 second negative)

Advanced: Strict Pull-Ups + Negative

Intermediate: Banded Strict Pull-Up + Negative

Novice: Jumping Pull Up + Slow negative

Beginner: Ring Row/Lat Pull Down (5-8 reps)

If athletes performed this last week and felt very comfortable with the reps, then we recommend adding 1-2 reps or going up to the next progression if scaling.