Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

Crossover Symmetry or Banded 7’s

-into-

3 sets

10 Single Arm Dumbbell Bench Press (Each)

10 Alternating V-Ups

10 Ring Rows

2. Workout Prep

Use this time to set up the bench and start working up in weight. During breaks between sets, hit a few calories on the Air Bike.

Workout

Miami Riverwalk (Time)

Freedom (RX’d)

Teams of 2

60 Bench Press (135/85) (split as needed)

800m Run (together)

40 Bench Press (155/95) (split as needed)

800m Run (together)

20 Bench Press (185/105) (split as needed)

800m Run (together)

(KG Conv Men: 61/70/83, Women: 39/43/48)

* Substitute 100/75 Calorie Air Bike (shared) in place of each run, if needed.

Independence

Teams of 2

60 Bench Press (115/75)

500m Run (together)

40 Bench Press (135/85)

500m Run (together)

20 Bench Press (155/95)

500m Run (together)

(KG Conv Men: 52/61/70, Women: 34/39/43)

Liberty

Teams of 2

40 Dumbbell Bench Press (light)

300m Run (together)

30 Dumbbell Bench Press (light)

300m Run (together)

20 Dumbbell Bench Press (light)

300m Run (together)

Target time: sub 18 minutes

Time cap: 25 minutes

Gymnastics/Core

Gymnastics: Core Conditioning (Day 2) (Time)

Advanced:

Accumulate 40 Strict Toes To Bar

Every time you break, Perform 5 Up Downs

Intermediate:

Accumulate 25 Strict Toes To Bar

Every time you break, Perform 5 Up Downs

Novice:

Accumulate 25 Tuck Ups

Every time you break, Perform 3 Up Downs

Cooldown/Mobility

Mobility (No Measure)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back

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