Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo Warm Up

-into-

3 Sets:

100m Run (Or 6x50ft Shuttle Run)

5 Up Downs

10 Alternating Hang Clean and Jerks

5 Back Squats (build across sets)

2. Strength Prep

Back Squat:

– Establish an 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of the original 6RM.

3. Workout Prep

1 set:

100m Run (workout pace)

5/4 Calorie Row

2 Single Arm Devils Press

Strength/Accessory

Back Squat

Back Squat:

– Establish an 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of the original 6RM.

Workout

Workout (3 Rounds for time)

Vincent van Gogh

Freedom (RX’d)

800m Run

-at 8:00-

30/24 Calorie Row

30 Single Arm Alternating Devil Press (50/35)

30/24 Calorie Row

-at 16:00-

800m Run

(KG conv: 22.5/15 DB)

Independence

600m Run

-at 8:00-

24/20 Calorie Row

24 Single Arm Alternating Devil Press (35/25)

24/20 Calorie Row

-at 16:00-

600m Run

(KG conv: 15/10 DB)

Liberty

400m Run

-at 8:00-

20/16 Calorie Row

30 Alternating Dumbbell Clean and Jerks (light)

20/16 Calorie Row

-at 16:00-

400m Run

TARGET SCORE

Target time each set:

Run 1&2: 2:30-3:30

Workout: 6-7 minutes

Time cap each set:

Run 1&2: 5 minutes

Workout: 8 minutes

Mobility

Mobility (Checkmark)

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

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch

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