Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

10:00 AMRAP

10 Cossack Squats

10 Ring Rows

5 Hand Release Push Ups

5 V-Ups

3 Sandbag Deadlifts (light)

2. Workout Prep

2 sets:

1 Rope Climb (half Way)

5/4 Calorie Air Bike

3 Deficit Push Ups

10m Dumbbell Farmer Carry (build in weight)

10m Sandbag Bear Hug Carry (build in weight)

Workout

Sundance Square (6 Rounds for reps)

Freedom (RX’d)

Teams of 2 (1:1 on sets)

2 sets

3:00 AMRAP

1 Rope Climb (or 3 Burpee Pull Ups)

8/6 Calorie Air Bike

-rest 3:00-

3:00 AMRAP

15 Deficit Push Ups (4in/2in)

75ft Farmers Carry (70s/50s)

-rest 3:00-

3:00 AMRAP

15 GHD Sit Ups (or V-Ups)

75ft Sandbag Bear Hug Carry (100/70) (OR Dumbbell Front Rack Carry (2×50/35))

-rest 3:00 between sets-

(KG conv: 32.5/22.5 Farmer, 45/32.5 Sandbag, 22.5/15 FR Carry)

Independence

Teams of 2 (1:1 on sets)

2 sets

3:00 AMRAP

1 Rope Climb (or 3 Burpee Pull Ups)

8/6 Calorie Air Bike

-rest 3:00-

3:00 AMRAP

10 Deficit Push Ups (4in/2in)

75ft Farmers Carry (50s/35s)

-rest 3:00-

3:00 AMRAP

10 GHD Sit Ups (or V-Ups)

75ft Sandbag Bear Hug Carry (70/50) (OR Dumbbell Front Rack Carry (2×35/25))

-rest 3:00 between sets-

(KG conv: 22.5/15 Farmer, 32.5/22.5 Sandbag, 15/10 FR Carry)

Liberty

Teams of 2 (1:1 on sets)

2 sets

3:00 AMRAP

1 Zombie Rope Climb (or 3 Up Downs + Jumping Pull Ups)

6/5 Calorie Air Bike

-rest 3:00-

3:00 AMRAP

10 Bar Push Ups

50ft Farmers Carry (moderate)

-rest 3:00-

3:00 AMRAP

15 Sit Ups

50ft Dumbbell Front Rack Carry (moderate)

-rest 3:00 between sets-

Target number of Rounds each set:

Set 1: 3+

Set 2: 2.5 +

Set 3: 2.5+

Minimum number of Rounds before scaling:

Set 1: 2

Set 2: 2

Set 3: 2

Strength/Accessory

Mayhem Mini-Pump – Glutes (Checkmark)

4 rounds:

10 Weighted Hip Thrust @ moderate weight RPE 7

10 Russian Kettlebell Swing @ moderate weight RPE 7

10 GHD Hip Raise @ moderate weight RPE 7 (Or 20 Supermans)

10 Rear foot elevated DB Split Squat (each side) @ moderate weight RPE 7

*Rest 3 minutes b/t rounds
Russian Kettlebell Swing

GHD Hip Raise

Rear Foot Elevated DB Split Squat

Supermans