Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo Warm Up

-into-

8:00 Amrap

30-Second Air Bike

5 Ring Rows

5 Back Squats (build-in weight)

10 Bird Dogs

5 Roll and Reach

2. Strength Prep

Back Squat:

– Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of the original 4RM.

3. Workout Prep

2 sets:

3 Deadlifts (build in weight)

3 Pull Ups

5/4 Calorie Air Bike (build in pace)

Strength/Accessory

Back Squat

Back Squat 1×4

– Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of the original 4RM.

Workout

Workout (AMRAP – Rounds and Reps)

“There’s only 365 days left until next Halloween”

Freedom (RX’d)

3-person team

16:00 AMRAP

Partner 1: 10 Deadlifts (185/125)

Partner 2: 10 Pull-ups

Partner 3: 10-12-14-16-18-20… Calorie Air Bike

(female calories: 7-9-11-13-15-17…)

(KG conv: 84/57)

*Partners will all complete their station and then transition to the next station. The Air Bike calories will increase each time all partners have completed a round.

Independence

3-person team

16:00

Partner 1: 10 Deadlifts (155/105)

Partner 2: 8 Pull-ups

Partner 3: 8-10-12-14-16-18… Calorie Air Bike

(female calories: 5-7-9-11-13-15…)

(KG conv: 70/48)

Liberty

3-person team

16:00

Partner 1: 10 Dumbbell Deadlifts (light)

Partner 2: 10 Ring Rows

Partner 3: 8 Calorie Air Bike

Target Round of Calories: 20/16+ Calories

Minimum Rounds of Calories before scaling: 14/11 Calories

Mobility

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch

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