Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets

5 Dynamic Squat Stretches

10 Cossack Squats

-into-

8:00 AMRAP

10 Roll and Reach

10 Dead bugs

5 Back Squats (build across sets)

5 Hand Release Push Ups

2. Strength

10-12 Minutes Heavy Single Back Squat

3. Workout Prep

1 set:

3 Back Squats

3 Push Ups

Strength Accessory

Back Squat

Build up to a Heavy Back Squat

10-12 minutes

Workout

Quesadilla (AMRAP – Rounds and Reps)

Freedom (RX’d)

AMRAP 12:00

1-2-3-4-5-6-7-8-9-10…

Back Squats (135/95)

10 Push Ups after each set

* Back Squats can be taken from the rack.

(KG conv: 60/42.5)

Independence

AMRAP 12:00

1-2-3-4-5-6-7-8-9-10…

Back Squats (115/80)

8 Push Ups after each set

(KG conv: 52.5/35)

Liberty

AMRAP 12:00

1-2-3-4-5-6-7-8-9-10…

Dumbbell Squats (light)

6 Bar Push Ups after each set

Target Rounds: complete the round of 10 Back Squats

Minimum Round before scaling: into the round of 8

Cooldown/Mobility

Mobility (No Measure)

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

2x 30 Seconds Pigeon Stretch Drops

1 Minute Posterior Shoulder Smash Shoulder

1 Minutes QL Stretch

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.
Pigeon Stretch Drops Hips

Posterior Shoulder Smash

QL Stretch