Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Hip Halo Warm Up

-into-

8:00 AMRAP

30-second Row

10 Cossacks

5 Pike Push Ups

10 Box Step Ups

3 Back Squats (Build in weight)

2. Strength

Back Squat

10@55%

5@65%

5@75%

5+@85%

3. Workout Prep

2 sets:

5/4 Calorie Row (at workout pace)

2 Strict Handstand Push Ups

4 Dumbbell Box Step Ups (build in weight and height)

Strength/Accessory

Back Squat

Back Squat

10@55%

5@65%

5@75%

5+@85%

Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.

Workout

Heroes (AMRAP – Rounds and Reps)

Freedom (RX’d)

14:00 AMRAP

14/11 Calorie Row

7 Strict Handstand Push Ups

14 Dumbbell Step Ups (35s/25s) (20in box)

(KG conv: 15/10 DBs)

Independence

14:00 AMRAP

12/10 Calorie Row

7 Handstand Push Ups

14 Dumbbell Step Ups (25s/15s) (20in box)

(KG conv: 10/7.5 DBs)

Liberty

14:00 AMRAP

10/9 Calorie Row

7 Push Ups

10 Single Dumbbell Step Ups (light) (20in box)

Target number of Rounds: 5+ Rounds

Minimum number of Rounds before scaling: 4 Rounds

Cooldown/Mobility

Mobility (No Measure)

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

2x 1 Min Ring Bicep Stretch

2x 10 Seated External Rotations (each side)

20 Scorpion Kicks (each side)

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Ring Bicep Stretch

Seated External Rotations

Scorpion Kicks

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