Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

10 yd walk on toes

10 yd walk on toes backwards

10 yd walk on heels

10 yd walk – feet turned out

10 yd walk – feet turned in

10 yd lunge walk – arms locked out overhead

10 yd lunge walk – torso twist towards forward leg

10 yd butt kickers

10 yd high knees

-into-

3 sets:

3 Kip Swings

3 Inch Worms

2 Low Ring Muscle Ups Or Bar

5 Dynamic Squat Stretch

2. Workout Prep

1 set:

50m Run

1 Bar Muscle Up (OR 2 chest to bar OR 2 jumping pull-ups)

Workout

Workout (Time)

“Spades”

Freedom (RX’d)

10 Rounds

200m Run

3 Bar Muscle Ups

Independence

10 Rounds

200m Run

6 Kipping Chest to Bar

Liberty

10 Rounds

100m Run

6 Jumping Pull Ups

Target time: sub 12 minutes

Time cap: 15 minutes

Strength/Accessory

Mayhem Mini Pump: Leg Day (Checkmark)

4 Rounds

10 Bulgarian Dumbbell Split Squats/leg @ moderate weight – maintain quality

10 Elevated Toe Double DB Romanian Deadlift @ moderate weight – maintain quality

14 Cossack Squats (7 per side)

-Rest 2 min b/t rounds-

Mobility

Mobility (Checkmark)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

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