Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s

-into-

8 min AMRAP

30-sec Bike

5 Kip Swings

5 Knees to Elbow

3 Alt. DB Snatch (each side – practice transition)

2. Workout Prep

1 set:

5/4 Calorie Bike

4 Toes to Bar

4 Dumbbell Snatch

Workout (Time)

Mahi-Mahi

Freedom (RX’d)

5 rounds

10/8 Calorie Echo Bike

15 Toes to Bar

-into-

75 Dumbbell Snatch (50/35)

Independence

5 rounds

8/7 Calorie Echo Bike

10 Toes to Bar

-into-

75 Dumbbell Snatch (35/25)

Liberty

5 rounds

10/8 Bike Erg

10 Hanging Knee Raises

-into-

50 Dumbbell Snatch (light)

Target time: 12-14 minutes

Time cap: 18 minutes

Accessory (No Measure)

Shoulder Press

4 sets of 8 reps @ – RPE 8/10

*Rest 2:00-2:30 b/t sets

GHD Hip Extension

*Rest 1:00-1:30 b/t sets

Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep.

GHD Hip Extension

https://youtu.be/-C2OcAP9fg4
4 sets: 10 reps – RPE 8

*Rest 1:00-1:30 b/t sets

Mobility (No Measure)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

()