Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

2:00 Machine

-into-

3 rounds (6-8 minutes)

10 Front Rack Walking Lunge + Shoulder Press (bottom of each lunge/empty bar or PVC)

10 Alternating V-Ups

10 Jumping Air Squats

5 Up Downs

2. Strength

Work up to a heavy complex in 5 working sets: 1 Push Press + 1 Split Jerk

3. Workout Prep

3 sets:

3 Toes to Bar

3 DB Bench Press (build in weight)

10 Double Unders

Strength

Push Jerk + Jerk

5 working sets: 1 Push Press + 1 Split Jerk

* 10-15 minutes *

Workout

Workout (8 Rounds for time)

Anaconda

Freedom (RX’d)

Every 2:00 (8 sets)

12 toes to bar

12 DB Bench Press (50/35)

42 Double Unders

(KG conv: 53/34)

Independence

Every 2:00 (8 sets)

10 Toes to Bar

10 DB Bench Press (35/25)

28 Double Unders

(KG conv: 43/29)

Liberty

Every 2:00 (8 sets)

10 Hanging Knee Raises

10 Dumbbell Bench Press (light)

30 Single Unders

Target time each set: Sub 65-75 seconds

Time cap each set: 1:40

Mobility

Mobility (No Measure)

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)

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