Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s

-into-

7:00 AMRAP

3 Inch Worms

1 Zombie Rope Climb (Or 8 Ring Rows)

10 Deadbugs

5 Deadlifts (build in weight)

2. Strength

Heavy 2-rep Deadlift

* Rest a little longer than normal between sets when you reach heavier weights *

3. Workout Prep

2 sets:

1 Rope Climb

5 Push Ups

5 Dumbbell Bench (build in weight)

2 Strict Pull Ups

Strength/Accessory

Deadlift

Build to a heavy 2 rep deadlift (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Workout

Workout (2 Rounds for reps)

Fettuccine

Freedom (RX’d)

6:00 Amrap

10 Push Ups

1 Rope Climb (Or 4 Strict Pull-Ups)

-2:00 Rest-

6:00 AMRAP

10 Dumbbell Bench Press (50s/35s)

5 Strict Pull Ups

(KG conv: 22.5/15 DBs)

Independence

6:00 Amrap

8 Push Ups

1 Rope Climb (Or 4 Strict Pull Ups)

-2:00 Rest-

6:00 AMRAP

10 Dumbbell Bench Press (35s/25s)

5 Strict Pull Ups

(KG conv: 15/10 DBs)

Liberty

6:00 Amrap

10 Bar Push Ups

4 Jumping Pull Ups

-2:00 Rest-

6:00 AMRAP

10 Dumbbell Bench Press (light)

5 Ring Rows

Target number of Rounds each set: 6+ rounds

Minimum number of Rounds before scaling: 5 Rounds

Mobility

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)

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