Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

3:00 Air Bike

-into-

8:00 AMRAP

10 Banded Good Mornings

10 Box Step Ups

10 Deadbug

10 Russian Kettlebell Swings (light)

5 Deadlifts (empty bar-build across sets)

2. Strength

Build up to a Heavy Deadlift

10-12 minutes

3. Workout Prep

2 sets:

5 Kettlebell Swings (build in weight)

5/4 Calorie Air Bike (build in pace)

Strength/Accessory

Deadlift

Build up to a Heavy Deadlift

10-12 minutes

Workout

Summer Olympics (Time)

Freedom (RX’d)

42 Kettlebell Swings (53/35)

21/16 Calorie Air Bike

30 Kettlebell Swings (53/35)

21/16 Calorie Air Bike

18 Kettlebell Swings (53/35)

21/16 Calorie Air Bike

(KG conv: 24/16 KB)

Independence

42 Kettlebell Swings (35/26)

16/13 Calorie Air Bike

30 Kettlebell Swings (35/26)

16/13 Calorie Air Bike

18 Kettlebell Swings (35/26)

16/13 Calorie Air Bike

(KG conv: 16/12 KB)

Liberty

30 Russian Kettlebell Swings (light)

12/10 Calorie Air Bike

20 Russian Kettlebell Swings (light)

12/10 Calorie Air Bike

10 Russian Kettlebell Swings (light)

12/10 Calorie Air Bike

Target time: 9-11 minutes

Time cap: 14 minutes

Cooldown/Mobility

Mobility (No Measure)

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

1 Min Cat Cow

2x 10 Reverse Leg Raises

2x 1 Minute Calf Pumps

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