Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

2 sets:

10 Banded Pull Aparts

10 Banded Curls

10 PVC Pass Throughs

-into-

3 sets:

:30 sec Bike

5 Step Back Lunges (each leg)

5 Up-Downs

3 Hang DB Snatches (each side)

3 Inch Worms

2. Workout Prep

1 set:

4 Pull Ups

10ft Single Arm Lunge (both arms)

2 Alternating Single Arm Devils Press

Workout

The best way to spread Christmas Cheer is singing loud for all to hear (4 Rounds for time)

Freedom (RX’d)

4 sets

18 Pull Ups

50ft Single Dumbbell Overhead Walking Lunge (50/35)

12 Single Arm Alternating Devil’s Press (50/35)

50ft Single Dumbbell Overhead Walking Lunge (50/35)

-rest 1:1 between sets-

(KG conv: 22.5/15 DB)

Independence

4 sets

14 Pull Ups

50ft Single Dumbbell Walking Lunge (35/25)

12 Single Arm Alternating Devil’s Press (35/25)

50ft Single Dumbbell Walking Lunge (35/25)

-rest 1:1 between sets-

(KG conv: 15/10 DB)

Liberty

4 sets

16 Jumping Pull Ups

50ft Walking Lunge

12 Single Arm Alternating Clean and Jerks (light)

50ft Walking Lunge

-rest 1:1 between sets-

Target time each set: 3-4 minutes

Time cap each set: 5 minutes

Overall time cap: 35 minutes

Cooldown/Mobility

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch

()