Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s Warm Up

-into-

6 min AMRAP

:30 Echobike

10 plate toe taps (each side)

2x25ft shuttle jog (down and back)

2. Workout Prep

2 sets:

:20 EchoBike

-rest 1:00-

:20 Shuttle Run

-rest 1:00-

*Build in pace

Workout (3 Rounds for reps)

Midnight Kiss

Freedom (RX’d)

3:00 Max Calorie Echo Bike

-3:00 rest-

3:00 Max 25ft Shuttle Run

-3:00 rest-

3:00 Max Calorie Echo Bike

Independence

No Change

Liberty

2:00 Max Calorie Echo Bike

-3:00 rest-

2:00 Max 25ft Shuttle Run

-3:00 rest-

2:00 Max Calorie Echo Bike

Target number of reps each set: 45 + reps

Minimum number of reps before scaling: 30 reps

Accessory (Checkmark)

Every min (10 mins)

3-5 Strict Pull-Ups

(Optional: 1-second pause at the top with 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.

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

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