Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s

-into-

8:00 AMRAP

4 Burpee Deadlifts (one dumbbell/ 2 on each side)

4 Hang Dumbbell Snatch (each)

4 Kip Swings

4 Jumping Pull Ups

2. Workout Prep

2 sets:

2 Devils Press

4 Pull Ups

Workout

Meredith Blake (Time)

Freedom (RX’d)

21-15-9

Devil press (35s/25s)

42-30-18

Pull Ups

Independence

21-15-9

Devil press (25s/15s)

30-24-18

Pull Ups

Liberty

21-15-9

Dumbbell Clean and Jerks (light)

30-24-18

Rings Rows

Target time: 7-9 minutes

Time cap: 14 minutes

Strength/Accessory

Mayhem Mini-Pump – Glutes (Checkmark)

4 rounds:

8 Rear foot elevated DB Split Squat (each side) @ moderate weight

10 Single Leg DB Hip Thrust @ moderate weight

*Rest 2 minutes b/t rounds

Cooldown/Mobility

Mobility (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)

()