Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

5 Rounds of “Rowling”

+5 SIngle Unders for every meter over/under 100m (5m Limit (25 single unders))

2. Workout Prep

1 set:

5/4 Calorie Row (at workout pace)

10 Double Unders

10 Single Unders

Workout

The Blur (Time)

Freedom (RX’d)

25/20 Calorie Row

100 Double Unders

25/20 Calorie Row

200 Single Unders

25/20 Calorie Row

100 Double Unders

25/20 Calorie Row

Independence

20/16 Calorie Row

75 Double Unders

20/16 Calorie Row

150 Single Unders

20/16 Calorie Row

75 Double Unders

20/16 Calorie Row

Liberty

15/12 Calorie Row

50 SIngle Unders

15/12 Calorie Row

100 Single Unders

15/12 Calorie Row

50 Single Unders

15/12 Calorie Row

Target time: 10-12 minutes

Time cap: 16 minutes

Strength Accessory

Mayhem Mini-Pump – Chest and Triceps (Checkmark)

4 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality RPE 7

10 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-
Bench Press

Inverted Skull Crusher

Cooldown/Mobility

Mobility (No Measure)

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

1 Min Cat Cow

1 Min Couch Stretch

2x 1 Min Calf Pumps

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.
Cat Cow

Couch Stretch

Calf Pumps

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