Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Tabata

6 sets each (20-seconds on/10-seconds off)

Air Bike

Jump Rope

5 Banded Back Squats (empty bar)

2. Strength Prep

5 Back Squat x 5 sets @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

3. Workout Prep

1 set:

5/4 Calorie Air Bike

10 Double Unders

Strength/Accessory

Back Squat

5 Back Squat x 5 sets @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Workout

Peter Parker (5 Rounds for time)

Freedom (RX’d)

Every 3:00 (5 sets)

12/10 Calorie Air Bike

60 Double Unders

12/10 Calorie Air Bike

Independence

Every 3:00 (5 sets)

10/8 Calorie Air Bike

50 Double Unders

10/8 Calorie Air Bike

Liberty

Every 3:00 (5 sets)

8/7 Calorie Air Bike

50 Single Unders

8/7 Calorie Air Bike

Target time each set: 1:30-1:45

Time cap each set: 2:30

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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