Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

2:00 Machine

-into-

Hip Halo Warm Up

-into-

3 sets:

30-seconds Single Unders

10 Deadbugs

5 Deadlifts (empty bar)

5 Hang Muscle Cleans (empty bar)

5 Back Squats (empty bar)

2. Strength Prep

Back Squat:

– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.

3. Workout Prep

2 sets:

3 Deadlifts (build in weight)

3 Hang Power Cleans (build in weight)

10 Double Unders

10ft Walking Lunge

Strength/Accessory

Back Squat

Back Squat 1×10

– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.

Workout

Workout (AMRAP – Rounds and Reps)

“Beat Bobby Flay”

Freedom (RX’d)

AMRAP 15 Minutes

20 Deadlifts (115/80)

50 Double Unders

100ft Walking Lunge (30m)

50 Double Unders

10 Hang Power Cleans (115/80)

(KG conv: 52/36)

Independence

AMRAP 15 Minutes

20 Deadlifts (95/65)

35 Double Unders

100ft Walking Lunge

35 Double Unders

10 Hang Power Cleans (95/65)

(KG conv: 43/29)

Liberty

AMRAP 15 Minutes

10 Dumbbell Deadlifts (light)

30 Single Unders

50ft Walking Lunge

35 Single Unders

10 Dumbbell Hang Power Cleans (light)

Target number of Rounds: 3.5+ Rounds

Minimum number of Rounds before scaling: 2.5 rounds

Mobility

Mobility (Checkmark)

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

1 min Couch Stretch (each side)

1 min Hand Smash w/ lacrosse ball (each side)

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