Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2:00 Row

2:00 Run

-into-

10:00 AMRAP

10 Kip Swings (on rings)

10 Alternating V-Ups

5 Bench Press (empty bar – build across sets)

2. Workout Prep

2 sets:

150m Row (build in pace)

100m Run (build in pace)

5 Bench Press (build in weight)

5 Toes to Rings

Workout

Candy Land (Time)

Freedom (RX’d)

Teams of 2

4 Rounds

Partner 1: 400m Run

Partner 2: 500/450m Row

-into-

40 Bench Press (135/80)

40 Toes to Rings (Or Toes to Bar)

(KG conv: 60/35 BP)

Partner 1 Runs while Partner 2 Rows. After both athletes have finished, then move on to 40 bench and 40 toes to rings, shared, with one athlete working at a time. Continue in this way for 4 rounds, rotating who runs and who rows each round.

Independence

Teams of 2

4 Rounds

Partner 1: 400m Run

Partner 2: 500/450m Row

-into-

40 Bench Press (115/75)

30 Toes to Rings (Or Toes to Bar)

(KG conv: 52.5/35 BP)

Liberty

Teams of 2

4 Rounds

Partner 1: 300m Run

Partner 2: 400/350m Row

-into-

40 Dumbbell Bench Press (light)

40 Hanging Knee Raises

Target time: 18-20 minutes

Time cap: 24 minutes

Strength/Accessory

Mayhem Mini-Pump – Glutes and Core (Checkmark)

4 rounds:

10 Weighted Hip Thrust @ moderate weight RPE 7

10 Kneeling Banded Hip Extension @ moderate weight RPE 7

10 GHD Hip Raise @ moderate weight RPE 7

10 Alternating Double DB Step Back Lunges (Front Rack) (each side) @ moderate weight RPE 7

10 Standing Banded Pallof Press (each side)

:30 sec Side Plank (each side)

10 Around the World (each side)

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

*Rest 3 minutes b/t rounds
Kneeling Banded Hip Extension

GHD Hip Raise

Alternating Double DB Step Back Lunges Front Rack

Standing Banded Pallof Press

Around the Worlds