Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s

-into-

3 sets:

:10 Handstand Hold (or dumbbell/barbell overhead hold)

:30 Air Bike

30ft Sled Push + 30ft Sled Pull (OR 30ft walking lunge)

5 Shoulder Press (build in weight)

2. Strength Prep

Shoulder Press:

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

3. Workout Prep

2 sets

10-second Assault Bike (build up to workout pace)

2 Handstand Push Ups

30ft Sled Push (or 50 ft lunge)

Strength/Accessory

Shoulder Press

Shoulder Press

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

Workout

Workout (5 Rounds for time)

Rembrandt

Freedom (RX’d)

Team of 3

5 Sets (each/1:2)

12/10 Calorie Air Bike

10 Handstand Push Ups

150ft Sled Push (25/empty)(Or 75ft Bodyweight Lunge)

(KG conv: sled 10/empty)

Independence

Team of 3

5 Sets (each/1:2)

10/8 Calorie Air Bike

7 Handstand Push Ups

150ft Sled Push (25/empty)(Or 75ft Bodyweight Lunge)

(KG conv: sled 10/empty)

Liberty

Team of 3

5 Sets (each/1:2)

8/6 Calorie Air Bike

10 Push Ups

75ft Sled Push (empty)(Or 40ft Bodyweight Lunge)

Target time each set: 1:30- 1:50

Time cap each set: 2 minutes

Overall workout time cap: 28 minutes

Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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