Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Hinshaw Warm Up (12-15 minutes)

2. Workout Prep

2 sets:

100m Run (Build in pace)

10m Any Object Carry (build in weight)

Workout

Track and Field (2 Rounds for time)

Freedom (RX’d)

For time:

1600m Run

-At the 12:00 Mark-

50 yard sprint

50 yard Any Object Carry (70/50)

75 yard sprint

75 yard Any Object Carry (70/50)

100 yard sprint

(KG: 32.5/22.5 Object)

Independence

For time:

1200m Run

-At the 12:00 Mark-

50 yard sprint

50 yard Any Object Carry (50/35)

75 yard sprint

75 yard Any Object Carry (50/35)

100 yard sprint

(KG: 22.5/15 Object)

Liberty

For time:

800m Run

-At the 12:00 Mark-

50 yard sprint

50 yard Any Object Carry (light)

75 yard sprint

75 yard Any Object Carry (light)

100 yard sprint

Target time:

Workout 1: 6-8 minutes

Workout 2: 1:45-2:30

Time cap:

Workout 1: 10 minutes

Workout 2: 3 minutes

Strength/Accessory

Mayhem Mini-Pump – Glutes and Core (Checkmark)

3 rounds:

10 Weighted Hip Thrust @ moderate weight RPE 7

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

10 Kneeling Banded Hip Extension @ moderate weight RPE 7

*Rest 2 minutes b/t rounds
Weighted Hip Thrusts

Alternating Double DB Step Back Lunges Front Rack

Kneeling Banded Hip Extension

Cooldown/Mobility

Mobility (No Measure)

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

4x 5 Quad Foam Rolling (each leg)

1 Minute Forearm Smash

2x 10 Shoulder Extension Bridges

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

Forearm Smash

Shoulder Extension Bridges