Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

10:00 AMRAP

10 Cossacks Squats

10 Banded Pass Throughs

10 RIng Row

3 Muscle Snatch (PVC-Empty Bar)

3 Snatch Push Press (PVC-Empty Bar)

3 Overhead Squats (PVC-Empty Bar)

2. Workout Prep

With Team

3 sets: (each)

30-second Row (build in pace)

1 Power Snatch (build in weight)

1 Overhead Squat (build in weight)

3 Pull Ups

Workout

Fajitas (AMRAP – Rounds and Reps)

Freedom (RX’d) – Teams of three, 20:00 AMRAP

Partner 1: Max Calorie Row

Partner 2:

2 Rounds

3 Power Snatch (115/80)

6 Overhead Squats (115/80)

9 Pull Ups

Partner 3: Rest

*Switch when Partner 2 finishes the two rounds

(KG conv: 52.5/35)

Score:

Rounds = total rounds completed of the 3+6+9 (incomplete rounds don’t count)

Reps = total calories on the row

Independence – Teams of three, 20:00 AMRAP

Partner 1: Max Calorie Row

Partner 2:

2 Rounds

3 Power Snatch (95/65)

6 Overhead Squats (95/65)

7 Pull Ups

Partner 3: Rest

Switch when Partner2 finishes the two rounds

(KG conv: 42.5/30)

Liberty – Teams of three, 20:00 AMRAP

Partner 1: Max Calorie Row

Partner 2:

2 Rounds

6 Dumbbell Snatch (light)

8 Dumbbell Front Squats (light)

10 Ring Rows

Partner 3: Rest

Switch when Partner 2 finishes the two rounds

Target number of Rounds: 18+ Rounds (total)

Minimum number of Rounds before scaling: 14 Rounds

Strength/Accessory

Mayhem Mini-Pump – Leg Day (Checkmark)

4 Rounds

10 Split Stance DB Romanian Deadlift (each side) @ Moderate weight – maintain control and quality RPE 7

15 Standing Barbell Calf Raise @ moderate weight– maintain quality RPE 7

-Rest 1 min between rounds-
Split Stance DB Romanian Deadlift

Standing Barbell Calf Raise