Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets

10 Dynamic Squat Stretches

10 Cossack Squats

-into-

8:00 AMRAP

30-second Row

5 Back Squats (build across sets)

10 Calf Raises

3 Up-Downs + Bar Step Over

2. Strength

Build up to a Heavy Back Squat

10-12 minutes

3. Workout Prep

2 sets:

5/4 Calorie Row

5 Thrusters (build in weight)

2 Bar Facing Burpees

Strength Accessory

Back Squat

Build up to a Heavy Back Squat

10-12 minutes

Workout

Paris, France (Time)

Freedom (RX’d)

6 Rounds

10 Thrusters (95/65)

12/10 Calorie Row

10 Bar Facing Burpees

12/10 Calorie Row

(KG conv: 42.5/30 Thrusters)

Independence

6 Rounds

10 Thrusters (75/55)

10/8 Calorie Row

10 Bar Facing Burpees

10/8 Calorie Row

(KG conv: 35/25 Thrusters)

Liberty

6 Rounds

8 Dumbbell Thrusters (light)

8/7 Calorie Row

8 Up Downs

8/7 Calorie Row

Target time: 15-17 minutes

Time cap: 20 minutes

Cooldown/Mobility

Mobility (No Measure)

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

2 Min Bench Stretch Thoracic Spine

2x 10 Foam Roll On Wall

1 Min Foot Smash

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