Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo Warm Up

-into-

3 sets

30-second Row

5 Front Squats (Build in weight)

2 Broad Jumps + Vertical Jump (Build in distance)

30-second Single Unders

2. Strength

5 sets:

5 Front Squat (65%)

3 Standing Broad Jumps after each set

-Rest 2 Minutes between sets-

3. Workout Prep

1 set:

5 Wall Balls

10 Double Unders

5/4 Calorie Row

Strength/Accessory

Front Squat

5 sets:

5 Front Squats (65%)

3 Standing Broad Jumps after each set

-Rest 2 Minutes between sets-

Workout

July 1776 (3 Rounds for time)

Freedom (RX’d)

3 sets (Every 6:00)

2 Rounds

15 Wall Balls (20/14)

30 Double Unders

15/12 Calorie Row

30 Double Unders

(KG conv: 9/6 WB)

Independence

3 sets (Every 6:00)

2 Rounds

15 Wall Balls (14/10)

25 Double Unders

12/10 Calorie Row

25 Double Unders

(KG conv: 6/4 WB)

Liberty

3 sets (Every 6:00)

2 Rounds

10 Wall Ball Thrusters (light)

20 Single Unders

10/8 Calorie Row

20 Single Unders

Target time each set: 2:30-3:15

Time cap each set: 4 minutes

Cooldown/Mobility

Mobility (No Measure)

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

2×10 Bootstrappers

1 Min Calf Foam Rolling

2×10 Reverse Leg Raises

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