Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2:00 Jump Rope

-into-

6:00 AMRAP

50m Run

8 Box Step-ups (each side)

4 Box Jumps

5 Kip Swings

5 Hanging Knee Raises

2. Workout Prep

2 sets:

4 Box Jump Overs

4 Toes to Bar

50m Run (build-in pace)

Workout

Olympic Medalists (Time)

Freedom (RX’d)

10-20-30-40

Box Jump Overs (20)

40-30-20-10

Toes to Bar

*200m Run after each round

Independence

10-15-20-30

Box Jump Overs (20)

30-20-15-10

Toes to Bar

-200m Run after each round

Liberty

10-15-20-25

Box Step up and Overs (20)

25-20-15-10

Hanging Knee Raises

-200m Run after each round

Target time: 13-15 minutes

Time cap: 20 minutes

Strength/Accessory

Mayhem Mini-Pump – Back and Biceps (Checkmark)

4 Rounds

12 Supported Single Arm DB Row (each side) @ moderate weight – maintain quality RPE 7

10 DB Preacher Curl @ moderate weight – maintain quality RPE 7

-Rest 2 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.)

2x 8 Bretzel

1 Minute Dorsiflexion

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