Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

8:00 AMRAP

30 seconds Single Unders or 30 Plate Hops

10 Suitcase Deadlifts (each)

4 Up Downs

4 Box Step Up

2. Workout Prep

– With Team –

3 sets (Increase weight/height each set)

100m Run

30 seconds Run (workout pace)

2 Burpee Box Get Overs (practice technique)

1 Sandbag Clean

Workout

Great Dividing Range (AMRAP – Rounds and Reps)

Freedom (RX’d)

Teams of 3

25 Minute AMRAP

Partner 1: 400m Run

Partner 2: AMRAP

5 Sandbag Cleans (150/100) (or Power Cleans @ 185/125)

5 Burpee Box Get Overs (48/42) (or 8 Burpee Box Get Overs @ 30/24)

Partner 3: Rest

* Rotate when Partner 1 finishes the 400m Run. The partner finishing run will go into the AMRAP and start where the previous partner finished. (Order: Run – AMRAP – Rest – Repeat)

(KG conv: 70/45 SB, 83/56 PC)

Scoring: total rounds/reps of the Clean/Burpee Box Get Over AMRAP

Independence

Teams of 3

25 Minute AMRAP

Partner 1: 400m Run

Partner 2: AMRAP

5 Sandbag Cleans (100/70) or Power Cleans (125/85)

4 Burpee Box Get Overs (42/36) (or 6 Burpee Box Get Overs (30/24))

Partner 3: Rest

(KG conv: 45/32.5 SB, 56/38 PC)

Liberty

25 Minute AMRAP

Partner 1: 300m Run

Partner 2: AMRAP

8 Dumbbell Cleans (light)

6 Up Downs + Box Step Up

Partner 3: Rest

Target number of Rounds: 20 rounds + (total)

Minimum number Rounds before scaling: 16 rounds

Strength/Accessory

Mayhem Mini-Pump – Leg Day (Checkmark)

4 Rounds

10 Goblet Squats @ moderate weight – maintain quality RPE 7

10 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality RPE 7 (Or 10 Dumbbell Split Lunge, each)

15 Single Leg Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 3 min between rounds-

Cooldown/Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)