Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Air Bike

-into-

6:00 AMRAP

10 Banded Pass Throughs

5 Elbow to Floor Stretch with Rotation (each side)

5 Hang Power Snatches

5 Overhead Squats

2. Workout Prep

2 sets:

5/4 Calorie Air Bike (build in pace)

2 Overhead Squats (build in weight)

Workout

Bene Gesserit (Time)

Freedom (RX’d)

6 rounds:

12/10 Calorie Air Bike

12 Overhead Squats (75/55)

(KG conv: 34/25)

Independence

6 rounds:

10/8 Cal Air Bike

12 Overhead Squats (65/45)

(KG conv: 29/20)

Liberty

6 rounds:

9/7 Cal Air Bike

12 SIngle Dumbbell Front Squat (light)

Target time: 7-9 minutes

Time cap: 12 minutes

Strength Accessory

Core Work (Checkmark)

4 sets:

15 Strict Hanging Leg Raise

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

:30 sec Side Plank on Forearm (each side)

*Rest 2:00 b/t sets

Cooldown/Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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