Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets:

10 Banded Pull Aparts

10 Banded Chest Flys

-into-

6 min AMRAP

3 Shuttle Runs

3 Inch Worms

5/side Single DB Suitcase Deadlifts

5 Bench Press (empty – build in weight)

2. Strength

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

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

3. Workout Prep

2 sets:

1x50ft Shuttle Run

1 Wall Walk

3 Deadlifts (build in weight)

Strength/Accessory

Bench Press

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

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

Workout

Cinnamon Raisin Bagel (AMRAP – Rounds and Reps)

Freedom (RX’d)

15:00 AMRAP

10x50ft Shuttle Runs

5 Wall Walks

10x50ft Shuttle Runs

15 Deadlifts (185/125)

(KG conv: 83/56 DL, 15m Shuttle)

Independence

15:00 AMRAP

10x50ft Shuttle Runs

3 Wall Walks

10x50ft Shuttle Runs

15 Deadlifts (155/105)

(KG conv: 70/48 DL, 15m Shuttle)

Liberty

15:00 AMRAP

6x50ft Shuttle Runs

5 Inch Worms

6x50ft Shuttle Runs

10 Dumbbell Deadlifts (light)

Target number of Rounds: 4 +Rounds

Minimum number of Rounds before scaling: 3.5 rounds

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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