Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

10:00 AMRAP

10 Toe Touch Stretch

:10 HS Hold

:30 Jump Rope

5 Banded Good Mornings

5 Deadlifts (empty bar – build across sets)

2. Workout Prep

2 sets

10 Double Unders

10ft Handstand Walk

3 Deadlifts (build across sets)

Gymnastics

Ring Dip Skill Work (Checkmark)

EMOM8:

odd: 5-8 Strict Ring Dips

even: 10-20 sec Ring Support Hold

Advanced athletes can add weight to make it challenging.

Modify to matador or box dips/hold as needed.

Workout

Sandworms (Time)

Freedom (RX’d)

AMRAP 2:00

50 Double Unders

25ft Handstand Walk (OR 2 Wall Walks)

Max Deadlifts (225/155)

*Go until you get 50 reps

-rest 1 minute between sets-

(KG conv: 102/70)

14 minute time cap. Score is clock time. If you are not finished within 5 sets (14 minutes), score is 14:00 plus remaining unfinished deadlift reps (1 rep = 1 sec).

Independence

AMRAP 2:00

35 Double Unders

15ft Handstand Walk (Or 1 Wall Walk)

Max Deadlifts (185/125)

Go until you get 50 reps

-rest 1 minute between sets-

(KG conv: 83/56)

Liberty

AMRAP 2:00

50 Single Unders

25ft Bear Crawl

Max Dumbbell Deadlifts (light)

Go until you get 50 reps

-rest 1 minute between sets-

Target number of reps each set: 12+ reps

Minimum number of reps before scaling: 10 reps

Cooldown/Mobility

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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