Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo Warm Up

-into-

3 Rounds (each)

Partner Rowling – 100m

*Penalty is over/under number in Air Squats (max 15)

2. Strength

Every 2:00 (10:00)

5 Back Squats

Start at 60% of 1RM and build to a moderately-heavy set (75-80%).

3. Workout Prep

3 sets:

5/4 Calorie Air Bike

5/4 Calorie Row

*Build in pace/ practice transitions*

Strength/Accessory

Back Squat

Every 2:00 (10:00)

5 Back Squats

Start at 60% of 1RM and build to a moderately-heavy set (75-80%).

Workout

Workout (4 Rounds for time)

“On October 3rd, he asked me what day it was”

Freedom (RX’d)

Every 5:00 (4 sets)

20/16 Calorie Air Bike

20/16 Calorie Row

Independence

Every 5:00 (4 sets)

16/13 Calorie Air Bike

16/13 Calorie Row

Liberty

Every 5:00 (4 sets)

12/10 Calorie Air Bike

12/10 Calorie Row

Target time each set: 2-2:30

Time cap each set: 3 minutes

Mobility

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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