Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

8:00 AMRAP

10 Glute Bridges

10 Deadbugs

10 Bird Dogs

5 Roll and Reach

5 Deadlifts (empty bar – build across sets)

2. Strength

6 sets x 2 Deadlifts (75%)

-Every 1:30-

3. Workout Prep

2 sets:

4 Front Rack Lunges (build in weight)

4 Toes to Bar

Strength/Accessory

Deadlift

6 sets x 2 Deadlifts (75%)

-Complete a set every 1:30-

Workout

Are you smarter than a 5th Grader? (Time)

Freedom (RX’d)

21-18-15-12-9-6

Front Rack Lunge (95/65)

Toes to Bar

(KG conv: 42.5/30 Lunges)

Independence

21-18-15-12-9-6

Front Rack Lunge (75/55)

Knees to Elbows

(KG conv: 35/25 Lunges)

Liberty

21-18-15-12-9-6

Single Dumbbell Front Rack Lunge (light)

Hanging Knee Raises

Target time: 10-12 minutes

Time cap: 14 minutes

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Posterior Shoulder Smash

1 Minute Band Wrist Mobilization

1 Minute Barbell Forearm Stretch

2x 15 Side Lying Rotations (each side)

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.
Posterior Shoulder Smash

Band Wrist Mobilization

Barbell Forearm Stretch

Side Lying Rotations