Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

10 Cossack Squats

5 Hang Muscle Cleans (empty bar)

5 Front Squats (empty bar)

3 Up Downs + Box Step Up

2. Workout Prep

With Partner

3 sets:

3 Hang Squat Cleans (build in weight)

2 Burpee Box Get Overs (build in height)

-One partner Rowing while other partner is completing their set.

Workout

“I must not fear” (AMRAP – Rounds and Reps)

Freedom (RX’d)

20:00 AMRAP

Teams of 2

Partner 1 performs all of the odd sets (1-3-5-7-9-11…)

Partner 1 performs all of the even sets (2-4-6-8-10…)

Hang Squat Cleans (95/65)

Burpee Box Get Overs (30/24)

The partner not working rows for Max Calories.

Score = final round completed (rounds) + total calories (reps).

(KG conv: 43/29)

Explanation of workout: Partner 1 will begin by completing 1 Hang Squat Clean and 1 Burpee Box Get Over. Once complete, partner 2 begins 2 Hang Squat Clean and 2 Burpee Box Get Overs. Then back to partner one for 3s, partner 2 for 4s…etc. While one partner goes through their sets the other rows for max calories. Athletes will continue to change out until 18:00 is completed. Score = final round completed (rounds) + total calories (reps).

Independence

20:00 AMRAP

Teams of 2

Partner 1: Odd sets

1-3-5-7-9-11…

Partner 2: Even sets

2-4-6-8-10…

Hang Squat Cleans (75/55)

Burpee Box Get Overs (24/20)

-Partner not working must be rowing for Max Calories.

(KG conv: 34/25)

Liberty

20:00 AMRAP

Teams of 2

Partner 1: Odd sets

1-3-5-7-9-11…

Partner 2: Even sets

2-4-6-8-10…

Hang Dumbbell Power Cleans (light)

Up Down Box Step Up (20)

-Partner not working must be rowing for Max Calories.

Target Round: Round of 16

Minimum Round before scaling: 12

Strength/Accessory

Mayhem Mini-Pump – Arms (Checkmark)

4 rounds:

10 Banded Pushups @ moderate weight RPE 7

10 Body Row on Racked Barbell @ moderate weight RPE 7

10 Bent Over Banded Tricep Extension @ moderate weight RPE 7

10 Single DB Double Head Curl @ moderate weight RPE 7

*Rest 2 minutes b/t 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