Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

10:00 AMRAP

45-second Row

10 Deadbugs

10 Cossack Squats

5 Pike Push Ups

5 Deadlifts (empty bar – build across sets)

2. Strength

5 sets x 5 Deadlifts (80%)

-Complete a set every 2:15-

3. Workout Prep

2 sets:

2 Handstand Push Ups

3 Hang Dumbbell Snatch (Right and Left)

10ft Right Arm Overhead Lunge

10ft Left Arm Overhead Lunge

Strength/Accessory

Deadlift

5 sets x 5 Deadlifts (80%)

-Complete a set every 2:15-

Workout

Pumpkin Carving (4 Rounds for time)

Freedom (RX’d)

4 Sets: (1 set every 5 minutes)

10 Handstand Push Ups

10 Right Arm Hang Dumbbell Snatch (50/35)

25ft Right Arm Overhead Dumbbell Walking Lunge (50/35)

10 Left Arm Hang Dumbbell Snatch (50/35)

25ft Left Arm Overhead Dumbbell Walking Lunge (50/35)

(KG conv: 22.5/15 DB)

Independence

4 Sets: (Every 5:00)

8 Handstand Push Ups

10 Right Arm Hang Dumbbell Snatch (35/25)

25ft Right Arm Overhead Dumbbell Walking Lunge (35/25)

10 Left Arm Hang Dumbbell Snatch (35/25)

25ft Left Arm Overhead Dumbbell Walking Lunge (35/25)

(KG conv: 15/10 DB)

Liberty

4 Sets: (Every 5:00)

10 Push Ups

10 Right Arm Hang Dumbbell Snatch (light)

25ft Dumbbell Walking Lunge (light)

10 Left Arm Hang Dumbbell Snatch (light)

25ft Dumbbell Walking Lunge (light)

Target time each set: 2:30-3:00 minutes

Time cap each set: 3:45

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Posterior Hip Stretch

1 Minute Dorsiflexion Matrix

1 Minute Couch Stretch

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 Hip Stretch

Dorsiflexion Matrix

Couch Stretch