Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

8:00 AMRAP

30-second Air Bike (build in pace)

6 Box Step Ups

3 Up Downs to Bar

2. Workout Prep

2 sets:

5/4 Calorie Air Bike (build in pace)

2 Box Jump Overs (build in height)

2 Burpee to Bar

Workout

Nachos (6 Rounds for time)

Freedom (RX’d)

Every 4:00 (6 Sets)

15/12 Calorie Air Bike

12 Box Jump Overs (24/20)

9 Burpee to Bar

Independence

Every 4:00 (6 Sets)

12/10 Calorie Air Bike

10 Box Jump Overs (24/20)

8 Burpee to Bar

Liberty

Every 4:00 (6 Sets)

10/8 Calorie Air Bike

10 Box Step Ups (20)

8 Up Downs

Target time each set: 2 minutes -2 minutes 15 seconds

Time cap each set: 3 minutes

Cooldown/Mobility

Mobility (No Measure)

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

4×5 Quad Foam Rolling (each leg)

2x 1 Minute Ring Bicep Stretch

1 Minute Calf & Big Toe 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.
Quad Foam Rolling

Ring Bicep Stretch

Calf & Big Toe Stretch