Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine of choice (increase intensity every 1:00)

– into –

3 sets

30 seconds Jump Rope

5 Wallballs

5 DB Single Leg Deadlifts R/L

**2. Workout Prep**

1 set

3 Wallballs

10 Double Unders

8 Alt DB Snatches

Workout (5 Rounds for reps)

O’ Holy Night

Freedom (RX’d)

5 sets

1:00 Max Wallballs 20/14

1:00 Max Double Unders

1:00 Max Alt. DB Snatches 70/50

1:00 Rest

Independence

5 sets

1:00 Max Sand Wallballs

1:00 Max Double Unders

1:00 Max Alt. DB Snatches 50/35

1:00 Rest

Liberty

5 sets

1:00 Max Wallballs

1:00 Max Single Unders

1:00 Max KB Swings

1:00 Rest

Target number of reps each set: 140+

Minimum number of reps before scaling: 90

Accessory (Checkmark)

Fa la la la

“Mayhem BodyBuilding” (All for quality)

4 sets

10 Strict Pull Ups

10 Dumbbell Bench (moderate weight)

-Rest 1 min between sets

4 sets

10 barbell curls (lightweight)

10 barbell skull crushers (light weight)

-Rest 1 min between sets

Pick weights that you can maintain unbroken throughout.
If you have to break before 10 reps on the strict pull-ups, then just do a Max set unbroken every time.

Pull-up Scaling Options: banded Strict Pull-Ups, Jumping Pull Up + Slow negative, Ring Row

Coodown/Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)