Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Bike Erg or Air Bike

-into-

10:00 AMRAP

30-second Single Unders

10 Banded Pass Throughs

10 Dynamic Squat Stretch

5 Muscle Snatch

5 Overhead Squats

2. Workout Prep

3 sets:

3 Overhead Squats (build-in weight)

10 Double Unders

5/4 Calorie Bike Erg or Air Bike

Workout

Bavarian Cream (Time)

Freedom (RX’d)

Teams of 2

3 Rounds

30 Overhead Squats (115/80)

120 Double Unders

60/48 Calorie Bike Erg (OR Air Bike)

120 Double Unders

– Share the reps, one athlete works at a time –

(KG conv: 52.5/35 OHS)

Independence

Teams of 2

3 Rounds

30 Overhead Squats (95/65)

100 Double Unders

50/40 Calorie Bike Erg (OR Air Bike)

100 Double Unders

(KG conv: 42.5/30 OHS)

Liberty

Teams of 2

3 Rounds

30 Dumbbell Front Squats (light)

100 Single Unders

40/32 Calorie Bike Erg (OR Air Bike)

100 Single Unders

Target time: 20-22 minutes

Time cap: 25 minutes

Strength/Accessory

Mayhem Mini-Pump – Arms and Shoulders (Checkmark)

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7

12 Standing DB Lateral Raise @ moderate weight – maintain quality RPE 7

10 Standing Barbell Curl @ moderate weight – maintain quality RPE 7

10 Standing KB Crush Grip French Press @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-