Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

3 sets

10 Dynamic Squat Stretches

10 Ring Rows

25ft Bear Crawl

10 Banded Shoulder Press

2. Workout Prep

2 sets:

5 Wall Balls

3 Pull Ups (or 3 jumping pull-ups)

2 Chest to Bar (or 2 jumping chest to bar)

1 Bar Muscle Up (or 1 burpee)

Workout

Workout (Time)

De-Calf

Freedom (RX’d)

40 Wall Balls (20/14)

30 Pull Ups

30 Wall Balls (20/14)

20 Chest to Bar Pull Ups

20 Wall Balls (20/14)

10 Bar Muscle Ups

(KG conv: 9/6 WB)

Independence

30 Wall Balls (20/14)

25 Pull Ups

20 Wall Balls (20/14)

15 Chest to bar Pull Ups

15 Wall Balls (20/14)

5 Bar Muscle Ups

(KG conv: 9/6 WB)

Liberty

30 Wall Ball Thrusters (light)

20 Ring Rows

20 Wall Ball Thrusters (light)

15 Jumping Pull Ups

15 Wall Ball Thrusters (light)

10 Jumping Chest to Bar

Target time: 10-12 minutes

Time cap: 15 minutes

Strength/Accessory

Mayhem Mini-Pump – Leg Day (Checkmark)

3 Rounds



10 Alternating Double DB Step Back Lunges (Front Rack) (each side) @ Moderate weight – maintain control and quality RPE 7


10 Band Pull Through @ moderate weight – maintain quality RPE 7


15 Standing Barbell (Or Dumbbell) Calf Raise @ moderate weight – maintain quality RPE 7



-Rest 2 min between rounds-

Mobility

Mobility (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)

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