Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

2 sets:

10 Roll And Reach

10 Iron Cross

10 Scorpions

10 Dynamic Squat Stretches

-into-

3 sets

:30 sec Row

4 Box Jumps

:30 Jump Rope

5 Deadlifts (empty bar – build across sets)

2. Strength

5 sets of 5 Deadlifts @75% of Heavy Single (Week 1)

* Complete a set on the 2 min for 10 minutes.

3. Workout Prep

1 set

5/4 Calorie Row

5 Crossover Singles

4 Box Jump Overs

Strength/Accessory

Deadlift

5 sets of 5 Deadlifts @75% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Workout

Plain Bagel (8 Rounds for time)

Freedom (RX’d)

2 Rounds:

At 0:00

45 Crossover Single Unders

15/12 Calorie Row

At 2:00

15/12 Calorie Row

45 Crossover Single Unders

At 4:00

15/12 Calorie Row

15 Box Jump Overs (24/20)

At 6:00

15 Box Jump Overs (24/20)

15/12 Calorie Row

Repeat for another round with sets happening at 8:00, 10:00, 12:00, and 14:00.

Independence

2 Rounds:

At 0:00

45 Double Unders

12/10 Calorie Row

At 2:00

12/10 Calorie Row

45 Double Unders

At 4:00

12/10 Calorie Row

12 Box Jump Overs (24/20)

At 6:00

12 Box Jump Overs (24/20)

12/10 Calorie Row

Repeat for another round with sets happening at 8:00, 10:00, 12:00, and 14:00.

Liberty

2 Rounds:

At 0:00

45 Single Unders

10/8 Calorie Row

At 2:00

10/8 Calorie Row

45 Single Unders

At 4:00

10/8 Calorie Row

10 Box Step Ups (20/16)

At 6:00

10 Box Step Ups (20/16)

10/8 Calorie Row

Repeat for another round with sets happening at 8:00, 10:00, 12:00, and 14:00.

Target time each set: 1:20 – 1:40

Time cap each set: 1:50

Cooldown/Mobility

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Seal Pose

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