Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s Warm Up

-into-

3 sets:

5 Roll and Reach

10 Alternating V-Ups

10-second Hand Stand Hold

10 Single Arm Dumbbell Shoulder Press (each)

2. Strength Prep

Shoulder Press:

– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.

3. Workout Prep

2 sets:

4 Toes to Bar

1 Wall Walk

Strength/Accessory

Shoulder Press

Shoulder Press 1×10

– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.

Workout

Workout (Time)

“Worst Cooks in America”

Freedom (RX’d)

4 Rounds

20 Toes to Bar

4 Wall Walks

Independence

4 Rounds

15 Toes to Bar (Or 20 Knees to Elbows)

3 Wall Walks

Liberty

4 Rounds

15 Hanging Knee Raises

50ft Bear Crawl

Target time: 8-10 minutes

Time cap: 14 minutes

Mobility

Mobility (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)

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