Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

3:00 Row

-into-

3 sets:

30-second Single Unders

10 Box Step Ups

10 Alternating V-Ups

2. Strength

Turkey Get Up Carries

3. Workout Prep

2 sets:

10 Double Unders (each/same time)

5 GHD’s (each) (or stick sit-ups)

4 Dumbbell Box Step Ups (each/ build in weight)

Strength/Accessory

Turkish Get Up Carries

3 Rounds

Turkish getup (stand up portion only) left arm

100 ft overhead carry left

Turkish getup (down to ground portion)

*repeat on right side

Workout

Workout (4 Rounds for time)

Regina George and Gretchen Weiners

Freedom (RX’d)

Teams of 2

Every 6:00 (4 sets)

75 Double Unders (Each/ same time)

Partner 1: 10 Dumbbell Box Step Overs (50s/35s) (24/20)

Partner 2: 15 GHD Sit Ups (or stick sit-ups)

*Both working at the same time and switch when station is completed*

(KG conv: 22.5/15 DBs)

Independence

Teams of 2

Every 6:00 (4 sets)

60 Double Unders (Each/ same time)

Partner 1: 10 Dumbbell Box Step Overs (35s/25s) (24/20)

Partner 2: 15 GHD Sit Ups + 6in Riser (or stick sit-ups)

(KG conv: 15/10 DBs)

Liberty

Teams of 2

Every 6:00 (4 sets)

60 Single Unders (Each/ same time)

Partner 1: 10 Single Dumbbell Box Step Ups (light) (24/20)

Partner 2: 15 Sit Ups

Target time each set: 2:45-3:30

Time cap each set: 4 minutes

Mobility

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose

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