Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Banded 7’s

-into-

3 sets:

4x50ft Shuttle Run

10 Step Ups

5 Shoulder Press (build-in weight)

10 Air Squats

2. Strength Prep

Shoulder Press:

– 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 that 4 RM.

3. Workout Prep

2 sets:

1x50ft Shuttle Run

2 Box Jumps

2 Strict Handstand Push Ups

4 Air Squats

Strength/Accessory

Shoulder Press

Shoulder Press:

– 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 that 4 RM.

Workout

Workout (2 Rounds for reps)

“I ain’t afraid of no ghost”

Freedom (RX’d)

2 Sets

In a 5:00 window

10x50ft Shuttle Run

AMRAP in the time remaining of

5 Box Jumps (30/24)

5 Strict Handstand Push Ups

15 Air Squats

-rest 5 minutes between sets-

Independence

2 Sets

In a 5:00 window

10x50ft Shuttle Run

AMRAP in the time remaining of

5 Box Jumps (24/20)

5 Handstand Push Ups

15 Air Squats

-rest 5 minutes between sets-

Liberty

2 Sets

In a 5:00 window

6x50ft Shuttle Run

AMRAP in the time remaining of

5 Box Step Ups (24/20)

5 Push Ups

10 Air Squats

-rest 5 minutes between sets-

Target number of Rounds each set: 4+ Rounds

Minimum number of Rounds before scaling: 3 Rounds

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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