Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

10 min AMRAP

1 min easy row

5 Deadlifts (empty bar)

5 Hang Squat Cleans (empty Bar)

5 Strict Pull Ups or 10 Ring rows

5 V-ups (each side)

5 Birddogs (each side)

2. Workout Prep

This workout will take a while to go over and set up. Use this time to allow the class for proper set up and have athletes warm up with each movement as they prepare.

Workout (Time)

12 Days of Christmas

Freedom (RX’d)

12 Days of Christmas

1 Rope Climb

2 Squat Cleans (155/105)

3 Muscle Ups

4 Burpee over Bar

5 Deadlifts (155/105)

6 Handstand Push Ups

7 Toes to bar

8 Wall Ball (20/14)

9 Box Get Over (48”/40”)

10 Back Rack Lunges (155/105)

11 Chest to Bar

12 Thruster (155/105)

Target time: 25-30 minutes

Time cap: 45 minutes

Accessory (Checkmark)

Mobility with Kelly Starrett

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Cooldown/Mobility (No Measure)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)