Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

10:00 AMRAP

2x50ft Shuttle Run

10 Alternating V-ups

10 Box Step Ups

30 second Ski (Or Row)

3 inchworms

30 Single Unders

2. Workout Prep

1 set: (With Partner)

2x50ft Shuttle (at workout pace)

5 GHDs

2 Dumbbell Box Step Overs

100m Ski (at workout pace)

2 Burpee Pull Ups

10 Double Unders

Workout

Bagheera the Panther (4 Rounds for time)

Freedom (RX’d)

4 Sets: (1 set every 12 minutes)

Partner 1: 10x50ft Shuttle Run

Partner 2: 20 GHD Sit Ups (Or V-Ups)

-straight into-

Partner 1: 10 Dumbbell Box Step Overs (2×50/35) (24”/20”)

Partner 2: 250/200m Ski (OR Row)

(KG conv: 22.5/15 DBs)

-straight into-

Partner 1: 8 Burpee Pull Ups

Partner 2: 70 Double Unders

*Both partners work at the same time and switch places after both are complete. Move to the next station after each partner completes both movements

Independence

Every 12:00 (4 sets)

Partner 1: 8x50ft Shuttle Run

Partner 2: 15 GHD Sit Ups (Or V-Ups)

-straight into-

Partner 1: 10 Dumbbell Box Step Overs (2×35/25) (24”/20”)

Partner 2: 200/175m Ski (OR Row)

-straight into-

Partner 1: 6 Burpee Pull Ups

Partner 2: 50 Double Unders

(KG conv: 15/10 DBs)

Liberty

Every 12:00 (4 sets)

Partner 1: 5x50ft Shuttle Run

Partner 2: 15 Sit Ups

-straight into-

Partner 1: 10 Single Dumbbell Box Step Overs (light) (20”)

Partner 2: 150/125m Ski (OR Row)

-straight into-

Partner 1: 8 Up Down + Ring Row

Partner 2: 60 Single Unders

Target time each set: 8-10 minutes

Time cap each set: 10 minutes

Strength/Accessory

Mayhem Mini-Pump – Glutes and Core (Checkmark)

4 rounds:

10 Weighted Hip Thrust @ moderate weight RPE 7

10 GHD Hip Raise (Or Barbell Good Mornings) @ moderate weight RPE 7

*Rest 1 minute between rounds
Weighted Hip Thrusts

GHD Hip Raise

—-scale to Barbell Good Mornings if needed