Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets:

25ft Lizard Crawl

10 Dynamic Air Squats

-into-

8:00 AMRAP

10 Cossack Squats

10 Box Step Ups

5 Back Squat (Build in weight)

10 Deadbugs

2. Strength

5 sets x 5 Back Squats (80%)

-Complete a set every 2:15-

3. Workout Prep

2 sets:

5 Wall Balls

2 Synchro Line Facing Burpees

Strength/Accessory

Back Squat

5 sets x 5 Back Squats (80%)

-Complete a set every 2:15-

Workout

Fall Festivals (Time)

Freedom (RX’d)

Teams of 2

80 Wall Balls (20/14)

20 Synchro Line Facing Burpees

60 Wall Balls (20/14)

15 Synchro Line Facing Burpees

40 Wall Balls (20/14)

10 Synchro Line Facing Burpees

(KG conv: 9/6 WB)

Independence

Teams of 2

80 Wall Balls (14/10)

15 Synchro Line Facing Burpees

60 Wall Balls (14/10)

10 Synchro Line Facing Burpees

40 Wall Balls (14/10)

5 Synchro Line Facing Burpees

(KG conv: 6/4 WB)

Liberty

Teams of 2

80 Wall Ball Thrusters (light)

15 Synchro Up Downs

60 Wall Ball Thrusters (light)

10 Synchro Up Downs

40 Wall Ball Thrusters (light)

5 Synchro Up Downs

Target time: 11-13 minutes

Time cap: 16 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

2x 8 Bretzel

1 Minute QL 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 Shoulder Smash

Bretzel

QL Stretch