Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Hinshaw Warm Up (10-12 minutes)

-into-

8:00 AMRAP

20-second Air Bike

50m Run

30 Single Unders

2. Workout Prep

2 sets:

100m Run (at workout pace)

20-second Bike (at workout pace)

Workout

The Tanners (4 Rounds for calories)

Freedom (RX’d)/Independence

Teams of 2

4 sets

5:00 AMRAP

400m Run (together)

Max Calorie Air Bike or Row in remaining time (shared)

-rest 3:00 between sets-

Teams can choose Bike or Row, or alternate between the two.

Liberty

Teams of 2

4 sets

5:00 AMRAP

300m Run (together)

Max Calorie Air Bike or Row in remaining time (shared)

-rest 3:00 between-

Target number of Calories each set: 50/35+ Calories

Minimum number of Calories before scaling: 30/24 Calories

Strength/Accessory

Mayhem Mini-Pump – Glutes and Core (Checkmark)

4 rounds:

10 Weighted Hip Thrust @ moderate weight RPE 7

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

10 Band Pull Through @ moderate weight RPE 7

15 Standing Banded Pallof Press (each side)

30 yd Isolateral DB Farmers Carry (left)

30 yd Isolateral DB Farmers Carry (right)

*Rest 3 minutes b/t rounds
Weighted Hip Thrusts

Rear Foot Elevated DB Split Squat

Band Pull Through

Standing Banded Pallof Press

Isolateral DB Farmers Carry