Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets

10 Cossack Squats

10 Banded Pass Throughs

10 Banded Strict Press

-into-

8:00 AMRAP

5 Kip Swings

5 Hang Muscle Snatch (empty bar)

5 Overhead Squats (empty bar)

10 Sit Ups

2. Workout Prep

3 sets:

3 Overhead Squats (build in weight)

3 Toes to Bar

Workout

The Ballad of Songbirds & Snakes (Time)

Freedom (RX’d)

5 Rounds

7 Overhead Squats (115/80)

11 Toes to Bar

(KG conv: 52.5/35 OHS)

Independence

5 Rounds

7 Overhead Squats (95/65)

9 Toes to Bar

(KG conv: 42.5/30 OHS)

Liberty

5 Rounds

7 Dumbbell Front Squats (light)

11 Hanging Knee Raises

Target time: 5-7 minutes

Time cap: 9 minutes

Strength/Accessory

Turkish Get Up

Review form, then build up to a heavy Turkish Get Up with good form on each side.

Take 70-80% of the top weight and complete:

5 sets

2 Turkish Get-Ups (Left+Right)

Cooldown/Mobility

Mobility (No Measure)

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

2x 45 Second Ring Tricep Stretch

2x 1 Min Pec Stretch

1 Min Dorsiflexion Matrix

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