Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2:00 Machine

-into-

7:00 AMRAP

10 Walking Lunge Steps

10 Cossack Squats

5 Med Ball Clean (practice-light weight)

2. Workout Prep

2 sets:

4 Wall Ball Walking Lunges

3 Hang Wall Ball Cleans (build-in weight)

Workout

Cinnamon-Sugar (Time)

Freedom (RX’d)

100ft Wall Ball Lunge (20/14)

50 Hang Wall Ball Cleans (20/14)

100ft Wall Ball Lunge (20/14)

10 Wall Walks

100ft Wall Ball Lunge (20/14)

50 Hang Wall Ball Cleans (20/14)

100ft Wall Ball Lunge (20/14)

(KG conv: 9/6 WB)

The ball can be held any way for the lunges. The cleans are hang squat cleans.

Independence

100ft Wall Ball Lunge (14/10)

40 Hang Wall Ball Cleans (14/10)

100ft Wall Ball Lunge (14/10)

8 Wall Walks

100ft Wall Ball Lunge (14/10)

40 Hang Wall Ball Cleans (14/10)

100ft Wall Ball Lunge (14/10)

(KG conv: 6/4 WB)

Liberty

50ft Lunge

25 Hang Wall Ball Cleans (light)

50ft Lunge

10 Inchworms

50ft Lunge

25 Hang Wall Ball Cleans (light)

50ft Lunge

Target time: 10-12 minutes

Time cap: 15 minutes

Strength/Accessory

Strength Complex (5 Rounds for weight)

Every 2:00 for 5 sets, building in weight:

3 Push Press + 2 Push Jerks + 1 Shoulder to Overhead

* Complex should be completed unbroken.

Cooldown/Mobility

Mobility (No Measure)

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

2×10 Down Dog

2x 1 Min Calf Pump

1 Min Couch Stretch

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