Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warm Up

-into-

3 sets:

5 Empty Bar Front Squats

5 Empty Bar Shoulder Press

3 Empty Bar Push Jerks

10 Alternating V-Ups

2. Strength Prep

Athletes will have 10 minutes to build to a heavy single on the complex of a front squat + push press + push jerk. Athletes can clean the bar from the floor or take it from the rig. If taking off of the rig, athletes should make sure to stand back far enough so that a failed rep isn’t accidentally dropped into the rig. Athletes should not build above a weight that they are unable to demonstrate good form with.

3. Workout Prep

2 sets:

2 Pull-ups

3 Push ups

4 Air Squats

Strength

Front Squat + Push Press + Push Jerk

1 Front Squat + 1 Push Press + 1 Push Jerk

– Work up to a heavy in 10-12 minutes –

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Cindy Lou Who

Freedom/Independence

20-Minute AMRAP

5 Pull-ups

10 Push-ups

15 Squats

Target Rounds: 20+ rounds

Minimum Rounds before Scaling: 11 rounds

Cooldown/Mobility (Checkmark)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose