Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo Warm Up

-into-

3 sets:

:30 easy Row

3 Burpees

5 Back Squats (empty)

:20 moderate Row

2 Line Facing Burpees

5 Back Squats (Add a little weight)

:10 fast Row

1 Burpee Broad Jump

5 Back Squats (Add a little more weight)

2. Strength Prep

Back Squat: establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.

3. Workout Prep

1 set:

5/4 Calorie Row

2 Burpee Broad Jumps

5/4 Calorie Air Bike

2 Burpee Broad Jumps

Strength/Accessory

Workout

Back Squat

Back Squat:

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

Workout (4 Rounds for time)

“Rummy”

Freedom (RX’d)

4 sets (1 set every 5:00)

Even Sets: (0:00, 10:00)

15/12 Calorie Row

15 Burpee Broad Jumps (4/3ft)

15/12 Calorie Row

Odd Sets: (5:00, 15:00)

15/12 Calorie Air Bike

15 Burpee Broad Jumps (4/3ft)

15/12 Calorie Air Bike

Independence

4 sets (1 set every 5:00)

Even Sets: (0:00, 10:00)

12/10 Calorie Row

12 Burpee Broad Jumps (3/2ft)

12/10 Calorie Row

Odd Sets: (5:00, 15:00)

12/10 Calorie Air Bike

12 Burpee Broad Jumps (3/2ft)

12/10 Calorie Air Bike

Liberty

4 sets (1 set every 5:00)

Even Sets: (0:00, 10:00)

10/8 Calorie Row

10 Up Downs

10/8 Calorie Row

Odd Sets: (5:00, 15:00)

10/8 Calorie Air Bike

10 Up Downs

10/8 Calorie Air Bike

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

Time cap each set: 4 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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