Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo Warmup

-into-

6:00 AMRAP

5 Russian Kettlebell Swings

10 Alternating V-ups

10 Single Leg Calf Raises (each)

10 Box Step-ups

2. Strength

Build up to a Heavy Front Squat

10-12 minutes

3. Workout Prep

2 sets:

4 Kettlebell Swings (build in weight)

4 V-Ups

2 Box Jumps (build in height)

Strength/Accessory

Front Squat

Build up to a Heavy Front Squat

10-12 minutes

Workout

The Hunger Games (Time)

Freedom (RX’d)

30-24-18-12-6

Kettlebell Swings (53/35)

V-ups

10-8-6-4-2

Box Jumps (30/24)

(KG conv: 24/16 KBS)

Independence

30-24-18-12-6

Kettlebell Swings (35/26)

V-ups

10-8-6-4-2

Box Jumps (24/20)

(KG conv: 16/12 KBS)

Liberty

21-15-12-9-6

Russian Kettlebell Swings (light)

Sit Ups

10-8-6-4-2

Box Step Ups (20/16)

Target time: 9-11 minutes

Time cap: 15 minutes

Cooldown/Mobility

Mobility (No Measure)

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

2×10 Reverse Leg Raises

4×5 Quad Foam Rolling

1 Min Cat Cow

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