Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

Crossover Symmetry or Banded 7’s + Hip Halo

-into-

8:00 AMRAP

10 Alternating V-Ups

10 Ring Rows

5 Front Squats (empty bar)

5 Push Press (empty bar)

25ft Dumbbell Front Rack Carry (light)

2. Workout Prep

3 sets:

5 Thrusters (build in weight)

3 Chest to Bar

1 Bar Muscle Ups

25ft Dumbbell Front Rack Carry (build in weight)

Workout

Final 2421, Final 1815 (2 Rounds for time)

Freedom (RX’d)

24 Thrusters (75/55)

24 Chest to Bar

100ft Double Dumbbell Front Rack Carry (50s/35s)

21 Chest to Bar

21 Thrusters (75/55)

-Rest until 10:00-

18 Thrusters (115/80)

12 Bar Muscle Ups (Or 24 Chest to Bar)

100ft Double Dumbbell Front Rack Carry (50s/35s)

9 Bar Muscle Ups (Or 18 Chest to Bar)

15 Thrusters (115/80)

(KG conv: 35/25 Thruster1, 52.5/35 Thruster2, 22.5/15 DBs)

* See the Large Class Option in the coach notes for partner variation *

Independence

18 Thrusters (65/45)

18 Chest to Bar

100ft Double Dumbbell Front Rack Carry (35s/25s)

15 Chest to Bar

15 Thrusters (65/45)

-Rest 2:00-

15 Thrusters (95/65)

9 Bar Muscle Ups (Or 18 Chest to Bar)

100ft Double Dumbbell Front Rack Carry (35s/25s)

6 Bar Muscle Ups (Or 12 Chest to Bar)

12 Thrusters (95/65)

(KG conv: 30/20 Thruster1, 42.5/30 Thruster2, 15/10 DBs)

Liberty

20 Dumbbell Thrusters (light)

20 Ring Rows

100ft Double Dumbbell Front Rack Carry (light)

15 Ring Rows

15 Dumbbell Thrusters (light)

-Rest 2:00-

15 Dumbbell Thrusters (light)

15 Jumping Pull Ups

100ft Double Dumbbell Front Rack Carry (light)

12 Jumping Pull Ups

12 Dumbbell Thrusters (light)

Target time:

Workout 1: 3-4 minutes

Workout 2: 5-7 minutes

Time cap:

Workout 1: 5 minutes

Workout 2: 8 minutes

Strength/Accessory

Core Work (Checkmark)

4 sets:

15 Stick Sit Ups

30 Flutter Kicks (each side)

8 Around the Worlds (each side)

30 yd Isolateral DB Farmers Carry (left)

30 yd Isolateral DB Farmers Carry (right)

*Rest 2:00 b/t sets
Stick Sit Ups

Flutter Kicks

Around the Worlds

Isolateral DB Farmers Carry