Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

1 Round Through:

10 yd walk on toes

10 yd walk on toes backward

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk with arms locked out in the overhead position

10 yd lunge walk with torso twist towards front 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

5 Push-Ups

10 Air Squats

Workout

Workout (Time)

The Amazon Rainforest

Freedom (RX’d)

For Time:

800m Run

30 Pull-Ups

60 Push-Ups

90 Air Squats

400m Run

20 Pull-Ups

40 Push-Ups

60 Air Squats

200m Run

10 Pull-Ups

20 Push-Ups

30 Air Squats

Independence

For Time:

800m Run

25 Pull-Ups

50 Push-Ups

75 Air Squats

400m Run

15 Pull-Ups

30 Push-Ups

50 Air Squats

200m Run

5 Pull-Ups

10 Push-Ups

25 Air Squats

Liberty

For Time:

500m Row

20 Jumping Pull-Ups

20 Bar Push-Ups

20 Air Squats

400m Row

15 Jumping Pull-Ups

15 Bar Push-Ups

15 Air Squats

300m Row

10 Jumping Pull-Ups

10 Bar Push-Ups

10 Air Squats

Target time: 18-20 minutes

Time cap: 30 minutes

Mobility (No Measure)

Mobility (Checkmark)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

()