Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Hip Halo

-into-

5 Back Squats (empty bar (build across)

10-second Hollow Hold

10 Walking lunge Steps

5 Low Box Jumps

2. Workout Prep

2 sets

2 Back Squats (build in weight)

4 Walking Lunge steps

1 Box Jump (build in height)

Workout

Fairy Bread (Time)

Freedom (RX’d)

3 rounds

10 Back Squats (205/135)

100ft Walking Lunge

10 Box Jumps (30/24)

(KG conv: 93/61)

Independence

3 rounds

10 Back Squats (165/115)

100ft Walking Lunge

10 Box Jumps (24/20)

(KG conv: 75/52)

Liberty

3 rounds

10 Back Squats (light)

50ft Walking Lunge

10 Box Step Ups (20/16)

Target time: 7-9 minutes

Time cap: 12 minutes

Strength/Accessory

Mayhem Mini-Pump – Upper Body Posterior (Checkmark)

4 Rounds

10 Bent Over Barbell Row – Underhand Grip @ moderate weight – maintain quality RPE 7

12 Barbell Skull Crushers @ moderate weight – maintain quality RPE 7

-Rest 2 min b/t rounds-

Cooldown/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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