Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

3 Rounds

10 Banded Pull Aparts

10 Banded Shoulder Press

-into-

6 min AMRAP

5 Wall Balls Front Squats

5 Wall Ball Push Press

5 Bench Press (empty-build across sets)

3 Inch Worms

5 Kip Swings

2. Strength Prep

5 sets of 5 Bench Press @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes

3. Workout Prep

2 sets:

5 Wall Balls

3 Pull Ups

Strength/Accessory

Bench Press

5 sets of 5 Bench Press @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes

Workout

REGIONALS 16.3 (Time)

Freedom (RX’d)

104 Wall Ball Shots (20/14 lb)

52 Pull-Ups

(KG conv: 9/6 WB)

Note: our version does not have the 6-minute time cap of the original workout and also females can throw to 9 feet.
“ You can’t have Thanksgiving without Turkey”

Liberty

2 rounds

30 Wall Balls (light)

20 Ring Rows

Target time: 7-9 minutes

Time cap: 11 minutes

Mobility (No Measure)

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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