Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s

-into-

8:00 AMRAP

30-second Air Bike

10 Ring Rows

10 Beat Swings

5 Scap Pull Ups

2. Workout Prep

2 sets:

5/4 Calorie Air Bike

3 Pull Ups

1 Chest to Bar

Workout

Somebody’s Watching Me (Time)

Freedom (RX’d)

30/24 Calorie Air Bike

30 Pull Ups

30/24 Calorie Air Bike

15 Chest to Bar

30/24 Calorie Air Bike

30 Pull Ups

Independence

25/20 Calorie Air Bike

25 Pull Ups

25/20 Calorie Air Bike

10 Chest to Bar

25/20 Calorie Air Bike

25 Pull Ups

Liberty

20/16 Calorie Air Bike

30 Ring Rows

20/16 Calorie Air Bike

15 Jumping Pull Ups

20/16 Calorie Air Bike

30 Ring Rows

Target time: 8-10 minutes

Time cap: 14 minutes

Strength/Accessory

Mayhem Mini-Pump –Glutes and Shoulders (Checkmark)

4 Rounds

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7

-rest 30 seconds-

30-second Superman Hold

-rest 30 seconds-

10 Dumbbell Snow Angel Raise @ moderate weight – maintain quality RPE 7

-rest 2 minutes between rounds-

Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Weighted Hip Thrusts

Superman Hold

DB Snow Angel Raise

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Couch Stretch

20x Shoo the Cat

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.
Couch Stretch

Shoo the Cat