Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

1:00 Row

-into-

6:00 AMAP

3 Inch Worms

10 Banded Pass Throughs

10 Deadbugs

5 Shoulder Press (empty bar)

2. Strength

Build up to a Heavy Shoulder Press

10-12 minutes

3. Workout Prep

2 sets:

100m Rowling Practice

3 Bench Press (build in weight)

Strength/Accessory

Shoulder Press

Build up to a Heavy Shoulder Press

10-12 minutes

Workout

Panem (No Measure)

Freedom (RX’d)

“Rowling”

Teams of 2

3 sets (each/1:1)

10 rounds

100m Rowling

+1 Bench Press (155/95) for every meter over or under 100m (5 rep limit)

(KG conv: 70/42.5 BP)

Independence

“Rowling”

Teams of 2

3 sets (each/1:1)

10 rounds

100m Rowling

+1 Bench Press (135/80) for every meter over or under 100m (5 rep limit)

(KG conv: 60/35)

Liberty

Teams of 2

3 sets (each/1:1)

6 rounds

100m Rowling

+1 Dumbbell Bench Press (light) for every meter over or under 100m (5 rep limit)

Target time each set: 6:00-6:30

Time cap each set: 7 minutes

Cooldown/Mobility

Mobility (No Measure)

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

20x 90/90 Rotations

2 Min Bench Stretch for Lats

2×10 Down Dog

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