Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo Warm-Up

-into-

8:00 AMRAP

3 Front Squats

4 Up Downs Over Bar

5 Kip Swings

10 Ring Rows

2. Workout Prep

3 sets:

2 Front Squats (build in weight)

2 Bar Facing Burpees

3 Pull Ups

Workout

Glazed Donut (2 Rounds for time)

Freedom (RX’d)

3 Rounds

10 Front Squats (115/80)

10 Bar Facing Burpees

10 Pull Ups

-At 15:00-

For Time:

30 Front Squats (115/80)

30 Bar Facing Burpees

30 Pull Ups

(KG conv: 52.5/35 FS)

Independence

3 Rounds

10 Front Squats (95/65)

10 Bar Facing Burpees

8 Pull Ups

-At 15:00-

For Time:

30 Front Squats (95/65)

30 Bar Facing Burpees

24 Pull Ups

(KG conv: 42.5/30 FS)

Liberty

3 Rounds

10 Dumbbell Front Squats (light)

10 Up Downs

10 Ring Rows

-At 15:00-

For Time:

30 Dumbbell Front Squats (light)

30 Up Downs

30 Ring Rows

Target time each set:

Workout 1: 4-5 minutes

Workout 2: 6-8 minutes

Time cap each set:

Workout 1: 7 minutes

Workout 2: 10 minutes (overall time cap at 25 min clock time)

Strength/Accessory

Mayhem Mini-Pump – Chest and Triceps (Checkmark)

3 Rounds

8x 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality RPE 7

12 Resistance Band Chest Fly – High to Low@ moderate weight –maintain quality RPE 7

-Rest 1 min b/t rounds-

Cooldown/Mobility

Mobility (No Measure)

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

2×10 Bootstrappers

1 Min Calf Foam Rolling

2 Min Bench Stretch for Lats

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