Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

1 Round Through

10 yd walk on toes

10 yd walk to toes backwards

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk-arms locked out overhead

10 yd lunge walk – torso twist towards forward leg

10 yd butt kickers

10 yd high knees

-into-

Crossover Symmetry Warm-up

or

Banded 7’s

2. Workout Prep

1 set

50m Run (workout pace)

5 Pull-Ups

50m Run

5 Push-Ups

50m Run

10 Air Squats

Workout

Workout (3 Rounds for reps)

Tennessee

Freedom (RX’d)

12 min AMRAP

200m Run

10 Strict Pull-Up

-Rest 2 Min-

12 min AMRAP

200m Run

20 Push-Up

-Rest 2 Min-

12 min AMRAP

200m Run

30 Air Squat

*Scoring: the 200m run is worth 4 reps. Every 50m run is a rep.

– 2 options –

#1 at bodyweight

#2 with 20lb/14lb Vest (advanced)

Independence

12 min AMRAP

200m Run

7 Strict Pull-Up

-Rest 2 Min-

12 min AMRAP

200m Run

15 Push-Up

-Rest 2 Min-

12 min AMRAP

200m Run

25 Air Squat

Liberty

12 min AMRAP

200m Row

10 Body or Ring Rows

-Rest 2 Min-

12 min AMRAP

200m Row

20 Bar Push Ups

-Rest 2 Min-

12 min AMRAP

200m Row

20 Squats (to a box or ball)

Target number of Round each set: 5-7 rounds

Minimum number Rounds before scaling: 3 rounds

Mobility (No Measure)

Mobility (Checkmark)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side

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